This Four-Week Workout Plan Is a Fool-Proof Way to Build Strength

This workout plan is pretty straightforward; you’ll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. This will help you learn the movement patterns and really be able to see your progress.

All the strength workouts in this weight-loss workout plan should be performed as supersets. A superset is when you do two exercises back to back, taking little to no rest in between moves. An example of this would be doing 10 reps of barbell squats immediately followed by 10 reps of push-ups.

I’ve also included compound exercises, which are exercises that work multiple groups of muscles (such as deadlifts), into each workout. They give you the most bang for your buck because they recruit more muscles, forcing your body to work harder to execute every rep.

Equipment Needed

You can do this weight loss workout plan at home with the following equipment: dumbbells, a bench, and a chair or step. You’ll also need a place to do pull-ups or an assisted pull-up machine; if you don’t have either, we’ll offer a move substitution that requires a cable machine or resistance band. If you’d prefer to make this a gym workout for weight loss, you definitely can. Your local gym should offer most, if not all, of the equipment listed above.

As you progress weekly, if you feel like the weights you’re lifting are too easy, you can always increase the weight. (Here’s how to choose the right weight for your level.) I recommend tracking how heavy you’re lifting in order to see your progression over the four-week period, either on a notes app on your phone or by writing it down in a notebook.

If you’re a beginner or coming back from a workout hiatus, don’t be afraid to start with small weights or just your bodyweight (it’s better to start slowly than to get injured!). And know that it’s normal to use different weights for different exercises.

Before every workout, be sure to do a dynamic warmup, and then finish your session with a cooldown.
Try not to take more than 60 seconds of rest in between each superset.

Monday: Strength Training

Superset 1:

• Exercise 1: Goblet squat: 12 reps
• Exercise 2: Lat pull-down (or resistance band pull-down) or pull-up (with a machine or resistance band): 12 reps or 5 reps
• Do four sets

Superset 2:

• Exercise 1: Step-up: 10 reps per leg (advancement: hold dumbbells by your sides)
• Exercise 2: Single-arm row: 12 reps each arm
• Do four sets

Superset 3:

• Exercise 1: Single-leg glute bridge: 10 reps per leg
• Exercise 2: Bicep curl: 10 reps
• Do four sets

Core: Elbow plank: 15-second hold, three sets

Tuesday: Cardio

It’s day two, and I hope you’re feeling good after yesterday’s strength workout. Today, you’re doing cardio. Whether you’re doing this workout plan for weight loss, to build strength, or otherwise, you can choose whatever type of cardio you’d like. Lace-up your running shoes, swim, ride a stationary or road bike, row, crush some dance cardio, or even play an active virtual reality game – just spend 20-30 minutes getting your heart rate up while doing something you enjoy. Once you’ve completed cardio, it’s time for abs.

Ab Workout: Complete two rounds of the following ab workout. If necessary, feel free to modify the amount of time you do each exercise.

• Left side plank: 20 seconds
• Russian twist: 20 seconds
• Right side plank: 20 seconds

Wednesday: Strength Training

Superset 1:

• Exercise 1: Romanian deadlift: 12 reps
• Exercise 2: Dumbbell bench press: 10 reps
• Do four sets

Superset 2:

• Exercise 1: Back extension or superman: 12 reps
• Exercise 2: Shoulder press: 10 reps
• Do four sets

Superset 3:

• Exercise 1: Dumbbell walking lunge: 10 reps per leg (20 total)
• Exercise 2: Push-up: 10 reps
• Do four sets

Thursday: Cardio

You’re almost through the week! You may be feeling slightly sore, and that’s absolutely normal. For today, your mission is to do 10 to 20 minutes of cardio. Do a walking workout, sprint intervals, a bike ride, or laps in the pool – it’s up to you. Most importantly, work hard.

Friday: Conditioning

It’s time to finish the week strong. Today’s workout is going to feel a little more challenging than the other strength workouts you did earlier in the week. Since this is conditioning day, you’re going to be doing more intense moves with less rest. Don’t worry! You’re going to do just fine.

Superset 1:

• Exercise 1: Squat to overhead press: 10 reps
• Exercise 2: Jump rope or jumping jacks: 30 seconds
• Do three sets

Superset 2:

• Exercise 1: Weighted glute bridge or hip thrust: 12 reps
• Exercise 2: Dumbbell bench press: 12 reps
• Do four sets

Superset 3:

• Exercise 1: Plank with row or reverse-grip bent-over row: 10 reps on each arm
• Exercise 2: Seated knee tuck: 15 reps
• Do three sets

Saturday: Active Recovery

Today will be a light active-recovery day – enjoy it! Take a walk or a yoga class, or you can do one of the following flows:

• Yoga flow for weightlifters
• Beginner-friendly yoga flow
• Yoga sequence for tight hips

Sunday: Rest

Week one of this workout plan for weight loss is officially over, and you should be proud of yourself. One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you have to do is rest. Walk around, stretch, ride your bike, foam roll, or do something that makes you feel good and will prepare you for next week.

Remaining Weeks of the Four-Week Workout Plan

Repeat this exact weight-loss workout plan for weeks two, three, and four. Remember, you can always increase the weight and/or decrease rest time between supersets for an added challenge.

Way to crush these last four weeks. You’re a badass, but I’m sure you already knew that!

If you’re feeling great and want to keep going, you can start this workout plan again from the top. I recommend increasing the weight you’re using, decreasing your rest time, and increasing the number of sets and reps of each exercise, so you continue to challenge yourself. This is called progressive overload, and it’s the key to continuing to see progress from your workouts. For example, if you did three sets of 10 goblets squats with 10 pounds, try doing four sets of 12 reps with 15 pounds.

Another option is to do a more advanced variation of the exercise. For example, instead of goblet squats, you could progress to a barbell back squat and also increase the weights, sets, and rep range. Whether you’re doing this workout plan for weight loss reasons or otherwise, it’ll serve you well if you want to stick with it.

If you want to move on to another workout plan or train toward another goal, more power to you. Hopefully, this workout plan got you hooked on all the mind-body benefits of movement, and you’re feeling motivated to keep going, whatever your goal or ability.

Tamara Pridgett was an associate editor with PS Fitness. She’s a NASM-certified personal trainer and Precision Nutrition level 1 coach, and was a Division 1 All-American sprinter.

Alexis Jones is the senior health and fitness editor at PS. Her passions and areas of expertise include women’s health and fitness, mental health, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women’s Health, Prevention, Marie Claire, and more.

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.

Mirel Zaman is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.