4-Day Gym Upper/Lower Split for Beginners

A simple 4-day-a-week gym training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Day	Workout
Monday	Gym Upper Body Workout for Beginners
Tuesday	Gym Lower Body Workout for Beginners
Thursday	Gym Upper Body Workout for Beginners
Friday	Gym Lower Body Workout for Beginners

Rest or walk on Wednesday and the weekend.

Follow it for 8–12 weeks before changing it.
Write down your weights and reps, and try to beat them a little each week.
Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
Every 6–8 weeks, take an easier week with lighter weights.