Sample 4-week training plan

Here is a sample 4-week bodybuilding program, suitable for all abilities, which you can combine with a vegan diet plan using the nutrition section of this guide, just to get you started!

 Week One: For the first week, you should spend 3 days in the gym with the following routine:
  • Chest Press Machine – 2 Sets, 12 to 15 Reps

  • Biceps Machine – 2 Sets, 12 to 15 Reps
  • Triceps Machine – 2 Sets, 12 to 15 Reps
  • Seated Dumbbell Press – 2 Sets, 12 to 15 Reps
  • Leg Press Machine – 12 to 15 Reps
  • Hanging Leg Raises – 12 to 15 Reps
You should follow this workout with 20 to 30 minutes of cardio (walking).

There should be at least one rest day in between your time at the gym. Rest as you need to between reps and sets.

Week Two: For the second week, you should spend 3 days in the gym with the following routine:
  • Cable Crossover – 3 Sets, 12 to 15 Reps

  • Hyperextension – 3 Sets, 12 to 15 Reps
  • Lateral Shoulder Raise Machine – 3 Sets, 12 to 15 Reps
  • Leg Extension Machine – 3 Sets, 12 to 15 Reps
  • Leg Curl Machine – 3 Sets, 12 to 15 Reps
  • Crunches – 3 Sets, 12 to 15 Reps
You should follow this with 25 to 35 minutes of cardio (walking).

There should be at least one rest day in between your time at the gym. Try to minimize your rest time between reps and sets.

Week Three: For the third week, you should spend 3 days in the gym with the following routine:
  • Flat Bench Dumbbell Flyes – 4 Sets, 12 to 15 Reps
  • Incline Barbell Bench Press – 4 Sets, 12 to 15 Reps
  • Back Low Row Machine – 4 Sets, 12 to 15 Reps
  • T-Bar Row – 4 Sets, 12 to 15 Reps
  • Bent Over Lateral Raises – 4 Sets, 12 to 15 Reps
  • Shoulder Press Machine – 4 Sets, 12 to 15 Reps

You should follow this with 30 to 40 minutes cardio (walking).

There should be at least one rest day in between your time at the gym. Try to have minimal rest time between your reps and sets.

Week Four: For the fourth week, you should spend 3 days exercising, either in the gym or at home with the following routine:
  • Push Ups – 4 Sets, 20 Reps
  • Lunges – 4 Sets, 20 Reps
  • Side Lunges – 4 Sets, 20 Reps
  • Crunches – 4 Sets, 20 Reps
  • Squats – 4 Sets, 20 Reps
  • Standing Toe Calf Raises – 4 Sets, 20 Reps

  • Arm Circles – 4 Sets, 20 Reps
  • Truck Twists – 4 Sets, 20 Reps

You should follow this with 30 to 40 minutes of cardio (walking).

There should be at least one rest day in between your time at the gym. By now, especially if you are working on progressive overload, you should have minimal rest time between reps and sets.

Don’t forget, you must concentrate and focus on the muscles you are working on during your exercise to ensure that they are feeling the pressure of the workout.
Don’t let yourself get distracted. If you need help, other people in the gym will be happy to spot you if you do the same for them. Once you have completed this 4-week simple bodybuilding workout plan, you should already notice your body transformation changes (How to Measure Results). You should now have a good idea of what suits you best, and be able to develop your own workout plan.