Trainingsschema voor Beginners – Bouw snel Kracht & Spieren op

Beginner Workout Schedule – Build Strength & Muscle Fast

Are you just starting out with fitness and want to get stronger, lose fat and build muscle mass? Then you need a well-thought-out schedule. In this blog you will get a simple but effective beginners schedule that will show you results within 4 weeks.

Why Follow a Plan as a Beginner?

Many beginners jump from device to device without a plan – with little to no results. A good plan ensures:

  • Structure and consistency

  • Rapid progression

  • Muscle growth and fat loss at the same time

  • Less chance of injuries

Training Frequency: 3 Days per Week (Full Body)

✅ Ideal for busy schedules
✅ Full body is trained every workout
✅ Enough rest days for recovery and muscle growth

Beginners Workout Schedule (Full Body)

Training days: Monday – Wednesday – Friday (or similar)
Sets/reps: 3 sets of 8–12 reps
Rest: 60–90 seconds between sets
Progression: Increase weights each week in small steps

Workout A

  1. Squat (with or without barbell)

  2. Push-ups (or incline push-ups for beginners)

  3. Dumbbell Row

  4. Plank – 3 x 30 sec

  5. Dumbbell Shoulder Press

  6. Walking Lunges

Workout B

  1. Deadlift (light version or kettlebell)

  2. Dumbbell Bench Press

  3. Lat Pulldown (or assisted pull-up)

  4. Side Plank – 3 x 20 sec per side

  5. Dumbbell Curl

  6. Leg Raises – 3 x 10–15

Alternate A and B: Week 1 = A/B/A, Week 2 = B/A/B, etc.

Tips for Fast Results

  • Always warm up: 5–10 minutes of cycling, rowing or mobility exercises

  • Start with light weights, focus on technique

  • Keep your diet in order: protein-rich, wholesome, sufficient calories

  • Supplements such as 4WHEY Protein and Creatine help you move forward

  • Be patient – ​​strength and muscle growth come with consistency

Sample Training Week

Day Training
Monday Workout A
Tuesday Rest
Wednesday Workout B
Thursday Rest or light cardio
Friday Workout A
Weekend Active recovery (walking, cycling)

Frequently Asked Questions

Should I do cardio as a beginner?
Optional. Walking or cycling 2-3 times a week is good for fat loss and fitness.

What if I have muscle pain?
Mild muscle pain is normal. Severe muscle pain? Take an extra rest day or reduce the intensity.

How do I know if I'm making progress?
Track your weights, reps and body composition. Muscles grow, fat drops = gains.

CTA:

📥 Follow the free 4WHEY Beginners Plan
💪 Use 4WHEY Whey Protein after your workout for better recovery
👉 View all beginner tools on 4WHEY.nl

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