4 Week Back to Training Gym Plan for Men: Rebuild Strength
Taking back your strength and confidence in the gym does not have to feel overwhelming. With a clear plan, you can build momentum fast and see meaningful progress. This 4 week gym plan is built for men who want to get consistent again, rebuild strength, and feel better in their body. Whether you are returning after a break or tightening up your routine, you can expect improved performance, better endurance, and renewed confidence from week to week. Commit to 3 to 4 sessions per week, and focus on steady progression rather than perfection.
- Duration: 4 weeks
- Schedule: 3 to 4 days per week, alternating upper and lower body focus
- Format: Warm up, main workout, and cool down in each session
- Level: Intermediate, with simple modifications for beginners
- Rest: 1 to 2 rest days weekly, plus optional active recovery
- Equipment: Standard gym equipment like dumbbells, barbells, machines, and benches
You will need access to a gym with basic strength training equipment. If you prefer more flexibility, explore a 4 week dumbbell and calisthenics plan for men for an equipment lighter option.
A structured strength plan helps you progress without guessing. It keeps your training balanced across major muscle groups, supports steady strength gains, and makes it easier to track improvement. It also helps you rebuild joint and tendon tolerance after time off by giving you a consistent pattern of exercises and recovery.
Strength training improves functional strength for everyday movement, supports long term health, and can also boost confidence through measurable wins like more reps, better form, or heavier weights week to week. If you are newer to lifting, this 21 day beginner gym plan for men can be a great ramp up option.
Your training results are built in the gym and supported in the kitchen. Protein helps repair and build muscle, so aim for roughly 1.6 to 2.2 grams per kg of body weight per day, adjusting based on your appetite and goals. Carbohydrates fuel training performance and support recovery, especially if your workouts include higher volume sets or conditioning. Include fats for hormones, satiety, and overall health.
Hydration matters too. A consistent water intake supports performance, digestion, and recovery.
A simple approach is to eat balanced meals with protein, carbs, and fats every 3 to 5 hours, then adjust portions based on how your body responds over the 4 weeks. For more on nutrition, check out this nutrition guide.
Supplements are optional, but a few can be helpful if they fit your lifestyle.
Protein powder can make it easier to hit your daily protein target, especially after training or on busy days. Creatine monohydrate is one of the most studied supplements for improving strength and training performance, and Hall et al. (2021) summarizes its use and research support. Omega 3 fatty acids can support general health and may be helpful if your diet is low in fatty fish.
Supplements should support, not replace, a solid diet. If you have health conditions or take medications, check with a healthcare professional first. For more details, see this supplements article.
Recovery is training. Start sessions with a short warm up that raises your temperature and prepares the joints you will use. After training, a cool down and light stretching can help you shift into recovery mode, especially if you sit a lot during the day.
Sleep is one of the biggest drivers of results. Aim for 7 to 9 hours most nights to support performance, muscle repair, and motivation.
Form matters more than load, especially when you are rebuilding. Use weights you can control, keep reps smooth, and stop sets when technique breaks down. For more on recovery habits, see the recovery revolution guide.
This plan is flexible by design.
If you are a beginner or returning after a longer break, start conservative. Choose loads that leave 2 to 3 reps in the tank on most sets, then increase slowly as your body adapts. If you are more experienced, you can push closer to technical failure on your main lifts, but keep progression controlled and consistent.
If you have injuries or limitations, swap in machine variations, shorten range of motion, or reduce volume to stay pain free while keeping the habit strong. For a deeper reset mindset, this article on starting over in fitness may help.
Day 1: Upper Body Definition
| Block #1 | |
| Bent Over Dumbbell Row | 3 x 10 reps |
| Rest | 60 seconds |
| Block #2 | |
| Dumbbell Incline Bench Press | 3 x 12 reps |
| Rest | 40 seconds |
| Block #3 | |
| Cable Single Arm Palm Rotational Row (Left Side) | 3 rounds x 10 reps |
| Cable Single Arm Palm Rotational Row (Right Side) | 3 rounds x 10 reps |
| Rest | 50 seconds |
| Block #4 | |
| Incline Dumbbell Tate Press | 3 x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Lat Pulldown (MYO reps) | 5 x 12 reps |
| Rest | 15 seconds |
| Block #6 | |
| Incline Prone Dumbbell Front Incline Raise | 3 x 10 reps |
| Rest | 10 seconds |
| Block #7 | |
| Arnold Press | 3 x 15 reps |
| Rest | 45 seconds |
| Block #8 | |
| Dumbbell Prone Incline Curl | 3 x 10 reps |
| Rest | 45 seconds |
You can find the plan in the Gymaholic App:
| Movements #1 | |
| Lying Quadriceps Stretch (Left Side) | 1 x 30 seconds |
| Lying Quadriceps Stretch (Right Side) | 1 x 30 seconds |
| Knee Circle | 1 x 40 seconds |
| Hamstring Stretch (Left Side) | 1 x 30 seconds |
| Hamstring Stretch (Right Side) | 1 x 30 seconds |
| Rest | 40 seconds |
| Movements #2 | |
| Clasp Hands Behind Back Shoulder Stretch | 1 x 30 seconds |
| Chin To Chest Stretch | 1 x 30 seconds |
| Elbow Back Stretch | 1 x 30 seconds |
| Cobra Pose | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Rest | 40 seconds |
| Walking | |
| Walking | 1 x 20 minutes |
| Block #1 | |
| Smith Machine Narrow Squat | 3 x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Lying Leg Curl | 3 x 15 reps |
| Rest | 60 seconds |
| Block #3 | |
| Dumbbell Split Squat (Left Side) | 3 rounds x 8 reps |
| Dumbbell Split Squat (Right Side) | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Block #4 | |
| Landmine RDL | 3 x 10 reps |
| Rest | 50 seconds |
| Block #5 | |
| Dumbbell Goblet Squat | 3 rounds x 10 reps |
| Seated Dumbbell Calf Raise | 3 rounds x 10 reps |
| Rest | 45 seconds |
| Finisher | |
| Plank To Forward Plank | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Cardio | |
| Treadmill (Steady State) | 2 rounds x 15 minutes |
| Rest | 60 seconds |
| Mobility | |
| Knee Across The Body Stretch (Left Side) | 1 x 30 seconds |
| Knee Across The Body Stretch (Right Side) | 1 x 30 seconds |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Sit Squat Stretch | 1 x 30 seconds |
| The Straddle Stretch | 1 x 30 seconds |
| Twist Hip Stretch (Left Side) | 1 x 30 seconds |
| Twist Hip Stretch (Right Side) | 1 x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Reverse Grip Bench Press | 3 x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Dumbbell Incline Fly (Total reps) | 3 x 12 reps |
| Rest | 40 seconds |
| Block #3 | |
| Elevated Cable Row | 3 x 15 reps |
| Rest | 60 seconds |
| Block #4 | |
| Seated Alternate Arnold Press | 3 x 12 reps |
| Rest | 60 seconds |
| Block #5 | |
| Lying Pronated Alternate Dumbbell Tricep Extension (Total reps) | 3 x 12 reps |
| Rest | 60 seconds |
| Block #6 | |
| Cable Overhead Tricep Extension | 3 x 10 reps |
| Rest | 45 seconds |
| Finisher | |
| Alternate Elbow To Knee Plank | 3 rounds x 30 seconds |
| Lying Knee Raise | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #1 | |
| Barbell Reverse Grip Incline Bench Row | 3 x 10 reps |
| Rest | 60 seconds |
| Block #2 | |
| Single Arm Dumbbell Row (Left Side) | 3 rounds x 10 reps |
| Single Arm Dumbbell Row (Right Side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Block #3 | |
| Seated Bent Over Wide Grip Cable Row | 3 x 15 reps |
| Rest | 60 seconds |
| Block #4 | |
| Lying Alternate Pronated Dumbbell Rear Delt Raise (Total reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Block #5 | |
| Single Arm Cable Preacher Curl (Left Side) | 3 rounds x 10 reps |
| Single Arm Cable Preacher Curl (Right Side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Finisher | |
| Plank Cross Knee To Elbow | 3 rounds x 40 seconds |
| Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Inchworm | 1 x 30 seconds |
| Alternate High Knee Hug | 1 x 30 seconds |
| Knee Circle | 1 x 30 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Twist Hip Stretch | 1 x 20 seconds |
| Twist Hip Stretch | 1 x 20 seconds |
| Single Knee To Chest Stretch (Left Side) | 1 x 20 seconds |
| Single Knee To Chest Stretch (Right Side) | 1 x 20 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Hip External To Internal Rotation | 1 x 30 seconds |
| Hip External To Internal Rotation | 1 x 30 seconds |
| Front Leg Raises (Left Side) | 1 x 30 seconds |
| Front Leg Raises (Right Side) | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #4 | |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Quadriceps Stretch | 2 x 25 seconds |
| Rest | 20 seconds |
| Block #5 | |
| Camel Pose | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
| Walking | |
| Walking | 1 x 20 minutes |
| Block #1 | |
| T Bar Row | 3 x 10 reps |
| Rest | 60 seconds |
| Block #2 | |
| Incline Dumbbell Neutral Grip Bench Press | 3 x 10 reps |
| Rest | 60 seconds |
| Block #3 | |
| Dumbbell Pullover To Press | 3 rounds x 12 reps |
| Dumbbell Incline Fly | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Dumbbell Lateral Raise | 3 rounds x 12 reps |
| Inner Bicep Curl | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Cable Low Face Pull | 3 rounds x 10 reps |
| Cable Tricep Pushdown | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #6 | |
| Hanging Knee Raise | 3 x 10 reps |
| Rest | 40 seconds |
| Movements #1 | |
| Side Quadriceps Stretch (Left Side) | 1 x 40 seconds |
| Side Quadriceps Stretch (Right Side) | 1 x 40 seconds |
| Hip Flexor Stretch (Left Side) | 1 x 40 seconds |
| Hip Flexor Stretch (Right Side) | 1 x 40 seconds |
| 90/90 Hamstring Stretch (Left Side) | 1 x 40 seconds |
| 90/90 Hamstring Stretch (Right Side) | 1 x 40 seconds |
| Rest | 50 seconds |
| Movements #2 | |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Seated Overhead Stretch | 1 x 30 seconds |
| Clasp Hands Behind Back Shoulder Stretch | 1 x 30 seconds |
| Iron Cross Dynamic Stretch | 1 x 30 seconds |
| Rest | 60 seconds |
| Walking | |
| Walking | 1 x 20 minutes |
| Block #1 | |
| Barbell Front To Back Squat | 3 x 10 reps |
| Rest | 60 seconds |
| Block #2 | |
| Landmine RDL | 3 x 10 reps |
| Rest | 60 seconds |
| Block #3 | |
| Walking Lunge (Total reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Block #4 | |
| Leg Extension | 3 x 15 reps |
| Rest | 60 seconds |
| Block #5 | |
| Romanian Deadlift (RDL) | 3 x 12 reps |
| Rest | 60 seconds |
| Block #6 | |
| Calf Raise | 3 x 15 reps |
| Rest | 60 seconds |
| Cardio | |
| Stationary Bike (Steady State) | 1 rounds x 30 minutes |
| Rest | 60 seconds |
| Mobility | |
| Seated Overhead Stretch | 1 x 40 seconds |
| Lying Clasp Hands Behind Back Shoulder Stretch | 1 x 40 seconds |
| Puppy Pose (Uttana Shishosana) | 1 x 40 seconds |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 1 x 30 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right Side) | 1 x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Barbell Bench Press | 3 x 15 reps |
| Rest | 70 seconds |
| Block #2 | |
| Decline Dumbbell Bench Press | 3 x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Lying Bench Cable Fly | 3 x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Push Up (Kneeling allowed) | 3 x 12 reps |
| Rest | 60 seconds |
| Block #5 | |
| Seated Dumbbell Press | 3 x 15 reps |
| Rest | 60 seconds |
| Block #6 | |
| Dumbbell Front Raise | 3 x 15 reps |
| Rest | 60 seconds |
| Block #7 | |
| Cable Tricep Pushdown | 3 x 15 reps |
| Rest | 60 seconds |
| Block #1 | |
| Bent Over Reverse Grip Row | 3 x 10 reps |
| Rest | 60 seconds |
| Block #2 | |
| Single Arm Dumbbell Row (Left Side) | 3 rounds x 12 reps |
| Single Arm Dumbbell Row (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Reverse Grip Cable Lat Pulldown | 3 x 15 reps |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Bent Over Dumbbell Rear Delt Raise (Total Reps) | 3 x 14 reps |
| Rest | 60 seconds |
| Block #5 | |
| Alternate Dumbbell Curl (Total reps) | 3 x 14 reps |
| Rest | 60 seconds |
| Finisher | |
| Cocoon | 3 rounds x 40 seconds |
| Elbow To Knee Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Walkout | 1 x 30 seconds |
| Butterfly Pose Warmup | 1 x 30 seconds |
| Gorilla Squat | 1 x 30 seconds |
| Torso Rotation | 1 x 30 seconds |
| Quadruped Push Up Plus | 1 x 20 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Standing Aternate Hip Circle | 1 x 30 seconds |
| Standing Aternate Hip Circle | 1 x 30 seconds |
| Side Leg Swing (Left Side) | 1 x 30 seconds |
| Side Leg Swing (Right Side) | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Hip Flexor Stretch | 1 x 25 seconds |
| Hip Flexor Stretch | 1 x 25 seconds |
| Half Chair, Half Ankle To Knee Pose (Left Side) | 1 x 20 seconds |
| Half Chair, Half Ankle To Knee Pose (Right Side) | 1 x 20 seconds |
| Rest | 20 seconds |
| Block #4 | |
| Wall Hip Frog Stretch | 1 x 30 seconds |
| Side Quadriceps Stretch | 2 x 25 seconds |
| Rest | 20 seconds |
| Block #5 | |
| Bow Pose (Dhanurasana) | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
| Walking | |
| Walking | 1 x 20 minutes |
| Block #1 | |
| Chest Supported Alternate Dumbbell Row (Total reps) | 3 x 20 reps |
| Rest | 70 seconds |
| Block #2 | |
| Kneeling Cable Row (Left Side) | 3 rounds x 12 reps |
| Kneeling Cable Row (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Smith Machine Shrug (Can sub with lat pulldown) | 3 rounds x 12 reps |
| Dumbbell Curl | 3 rounds x 10 reps |
| Rest | 50 seconds |
| Block #4 | |
| Reverse Cable Fly | 3 x 12 reps |
| Rest | 45 seconds |
| Block #5 | |
| Alternate Bent Over Dumbbell Rear Delt Raise (Total reps) | 3 rounds x 16 reps |
| Dumbbell Reverse Curl (Total reps) | 3 rounds x 16 reps |
| Rest | 50 seconds |
| Finisher | |
| Plank | 3 rounds x 40 seconds |
| Reach And Catch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Movements | |
| Lateral Hip Opener | 1 x 45 seconds |
| Hip Flexor Stretch (Left side) | 1 x 30 seconds |
| Hip Flexor Stretch (Right side) | 1 x 30 seconds |
| Upward Stretch | 1 x 30 seconds |
| Shoulder Cross Stretch (Left side) | 1 x 30 seconds |
| Shoulder Cross Stretch (Right side) | 1 x 30 seconds |
| Overhead Tricep Stretch (Left side) | 1 x 30 seconds |
| Overhead Tricep Stretch (Right side) | 1 x 30 seconds |
| The Straddle Stretch | 1 x 30 seconds |
| Cat Cow Pose (Bitilasana) | 1 x 40 seconds |
| Rest | 30 seconds |
| Walking | |
| Walking | 1 x 25 minutes |
| Block #1 | |
| Barbell Front To Back Squat | 3 x 15 reps |
| Rest | 45 seconds |
| Block #2 | |
| Dumbbell Calf Raise | 3 x 15 reps |
| Rest | 60 seconds |
| Block #3 | |
| Dumbbell Step Up (Left Side) | 3 rounds x 8 reps |
| Dumbbell Step Up (Right Side) | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Block #4 | |
| Dumbbell Goblet Squat | 3 x 10 reps |
| Rest | 50 seconds |
| Block #5 | |
| Leg Press | 3 rounds x 10 reps |
| Seated Dumbbell Calf Raise | 3 rounds x 10 reps |
| Rest | 45 seconds |
| Finisher | |
| Overhead Crunch | 3 rounds x 40 seconds |
| Rest | 15 seconds |
| Hip Roll | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Stairmaster | |
| Stairmaster | 1 x 35 minutes |
| Rest | 60 seconds |
| Mobility | |
| Twist Hip Stretch (Left Side) | 1 x 40 seconds |
| Twist Hip Stretch (Right Side) | 1 x 40 seconds |
| Seated Overhead Stretch | 1 x 30 seconds |
| Alternate Warrior 3 Pose (Virabhadrasana III) | 1 x 40 seconds |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 30 seconds |
| Puppy Pose (Uttana Shishosana) | 1 x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Barbell Incline Bench Press | 3 x 12 reps |
| Rest | 70 seconds |
| Block #2 | |
| Cuban Press | 3 x 15 reps |
| Rest | 70 seconds |
| Block #3 | |
| Dumbbell Neutral Grip Bench Press (Hex Press) | 3 x 15 reps |
| Rest | 70 seconds |
| Block #4 | |
| Seated Dumbbell Press | 3 x 15 reps |
| Rest | 60 seconds |
| Block #5 | |
| Dumbbell Tricep Extension | 3 x 12 reps |
| Rest | 60 seconds |
| Block #6 | |
| Bench Dip | 3 x 10 reps |
| Rest | 45 seconds |
| Finisher | |
| Alternate Oblique Crunch | 3 rounds x 30 seconds |
| Crunch | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #1 | |
| Snatch Grip Rack Pull | 3 x 12 reps |
| Rest | 70 seconds |
| Block #2 | |
| Alternate Renegade Row (Total Reps) | 3 x 20 reps |
| Rest | 70 seconds |
| Block #3 | |
| Seated Bent Over Close Grip Cable Row | 3 x 15 reps |
| Rest | 70 seconds |
| Block #4 | |
| Reverse Cable Fly (Total Reps) | 3 x 16 reps |
| Rest | 70 seconds |
| Block #5 | |
| Alternate Hammer Curl (Total reps) | 3 x 20 reps |
| Rest | 70 seconds |
| Finisher | |
| Bottoms Up | 3 rounds x 40 seconds |
| Elbow To Knee Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Alternate High Knee Hug | 1 x 30 seconds |
| Lateral Hip Opener | 1 x 30 seconds |
| Side Leg Swing (Left Side) | 1 x 30 seconds |
| Side Leg Swing (Right Side) | 1 x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Twist Hip Stretch | 1 x 30 seconds |
| Twist Hip Stretch | 1 x 30 seconds |
| Lying Glute Stretch (Left Side) | 1 x 20 seconds |
| Lying Glute Stretch (Right Side) | 1 x 20 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Cat Cow To Push Up Plus | 1 x 30 seconds |
| Lying Quadriceps Stretch | 1 x 25 seconds |
| Lying Quadriceps Stretch (Right Side) | 1 x 25 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Scapular Wall Slide | 1 x 25 seconds |
| Rear Shoulder Cross Stretch | 1 x 25 seconds |
| Rear Shoulder Cross Stretch (Right Side) | 1 x 25 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Bow Pose (Dhanurasana) | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Hip Flexor Stretch | 2 x 30 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 40 seconds |
| Walking | |
| Walking | 1 x 20 minutes |
| Block #1 | |
| Incline Prone Alternate Dumbbell Reverse Row (Total reps) | 3 x 16 reps |
| Rest | 70 seconds |
| Block #2 | |
| Alternate Dumbbell Fly (Total Reps) | 3 x 16 reps |
| Rest | 40 seconds |
| Block #3 | |
| Cable Single Arm Palm Rotational Row (Left Side) | 3 rounds x 10 reps |
| Cable Single Arm Palm Rotational Row (Right Side) | 3 rounds x 10 reps |
| Rest | 50 seconds |
| Block #4 | |
| Seated Reverse Cable Row | 3 x 12 reps |
| Rest | 45 seconds |
| Block #5 | |
| Lat Pulldown Close Grip | 3 x 10 reps |
| Rest | 10 seconds |
| Block #6 | |
| Dumbbell Tricep Kickback | 3 x 10 reps |
| Rest | 40 seconds |
| Block #7 | |
| Seated Alternate Arnold Press | 3 x 15 reps |
| Rest | 45 seconds |
| Block #8 | |
| Bent Over Cable Concentration Curl | 3 x 10 reps |
| Rest | 45 seconds |
| Movements #1 | |
| Child's Pose (Balasana) | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Knee Across The Body Stretch (Left Side) | 1 x 30 seconds |
| Knee Across The Body Stretch (Right Side) | 1 x 30 seconds |
| Rest | 30 seconds |
| Movements #2 | |
| Cat Cow Pose (Bitilasana) | 1 x 30 seconds |
| Downward Dog (Adho Mukha Svanasana) | 1 x 30 seconds |
| Lying Clasp Hands Behind Back Shoulder Stretch | 1 x 30 seconds |
| Rest | 30 seconds |
| Movements #3 | |
| Alternate Overhead Lat Stretch | 1 x 30 seconds |
| Upward Stretch | 1 x 30 seconds |
| Iron Cross Dynamic Stretch | 1 x 30 seconds |
| Rest | 60 seconds |
| Walking | |
| Walking | 1 x 25 minutes |
| Block #1 | |
| Heel Elevated Squat | 3 x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Smith Machine Stiff Leg Deadlift (SDL) | 3 x 12 reps |
| Rest | 70 seconds |
| Block #3 | |
| Alternate Dumbbell Lunge (Total reps) | 3 x 20 reps |
| Rest | 70 seconds |
| Block #4 | |
| Leg Press | 3 x 15 reps |
| Rest | 70 seconds |
| Block #5 | |
| Lying Leg Curl | 3 x 15 reps |
| Rest | 70 seconds |
| Block #6 | |
| Dumbbell Calf Raise | 3 x 15 reps |
| Rest | 60 seconds |
| Treadmill | |
| Treadmill | 1 x 35 minutes |
| Rest | 60 seconds |
| Mobility | |
| Cat Cow Pose (Bitilasana) | 1 x 40 seconds |
| Alternate Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Hamstring Stretch (Left Side) | 1 x 30 seconds |
| Hamstring Stretch (Right Side) | 1 x 30 seconds |
| Seated Overhead Stretch | 1 x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Reverse Grip Bench Press | 3 x 12 reps |
| Rest | 70 seconds |
| Block #2 | |
| Seated Barbell Shoulder Press | 3 x 10 reps |
| Rest | 70 seconds |
| Block #3 | |
| Dumbbell Decline Fly | 3 rounds x 12 reps |
| Elevated Bench Dip | 3 rounds x 10 reps |
| Rest | 50 seconds |
| Block #4 | |
| Seated Alternate Dumbbell Press (Total reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Block #5 | |
| Seated Dumbbell Tricep Kickback | 3 x 12 reps |
| Rest | 60 seconds |
| Block #6 | |
| Cable Face Pull | 3 x 10 reps |
| Rest | 60 seconds |
| Finisher | |
| Russian Twist | 3 rounds x 30 seconds |
| Flutter Kick | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #1 | |
| Bent Over Barbell Row | 3 x 15 reps |
| Rest | 70 seconds |
| Block #2 | |
| Incline Single Arm Dumbbell Row (Left Side) | 3 rounds x 15 reps |
| Incline Single Arm Dumbbell Row (Right Side) | 3 rounds x 15 reps |
| Rest | 70 seconds |
| Block #3 | |
| Seated Bent Over Close Grip Cable Row | 3 x 15 reps |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Bent Over Dumbbell Rear Delt Raise (Total reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Block #5 | |
| Hammer Curl | 3 x 16 reps |
| Rest | 60 seconds |
| Finisher | |
| Mountain Climber | 3 rounds x 40 seconds |
| Reach And Catch | 3 rounds x 40 seconds |
| Alternate Straight Leg Lowering | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Front Split | 1 x 25 seconds |
| Front Split | 1 x 25 seconds |
| Lying Glute Stretch (Left Side) | 1 x 20 seconds |
| Lying Glute Stretch (Right Side) | 1 x 20 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Quadriceps Stretch | 2 x 25 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Inchworm | 1 x 25 seconds |
| Rear Shoulder Cross Stretch | 2 x 25 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #4 | |
| Camel Pose | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
| Block #5 | |
| Bow Pose (Dhanurasana) Activation | 1 x 30 seconds |
| Puppy Pose (Uttana Shishosana) | 1 x 30 seconds |
| Pigeon Pose (Kapotasana) (Left Side) | 1 x 30 seconds |
| Pigeon Pose (Kapotasana) (Right Side) | 1 x 30 seconds |
| Rest | 30 seconds |
| Walking | |
| Walking | 1 x 25 minutes |
If the plan feels too easy, increase the challenge gradually. Add a small amount of weight when you complete your target reps with clean form, or add a set to one main lift. You can also slow down the lowering portion of each rep to increase control and time under tension. If you want a harder routine, check out an intermediate workout plan for men.
If recovery feels rough or your form breaks down, scale back without quitting. Reduce the load, aim for the lower end of your rep ranges, and increase rest time between sets. You can also remove one accessory movement per workout until your stamina returns. If you are brand new to lifting, the 21 day beginner gym plan for men is a more comfortable starting point.
After four weeks, you can repeat the plan with slightly heavier weights or cleaner execution, or move into a more demanding routine. If you want a different style that still builds strength, try a 4 week advanced calisthenics program. The key is to keep the routine going while your confidence is high.
If you do not have gym access, a 4 week dumbbell and calisthenics plan for men is a strong alternative. Bodyweight and dumbbell training can still build muscle and strength when you progress reps, load, and tempo over time.
To get the most from this plan, match your training with nutrition that supports your goal. A meal plan can help you stay consistent with protein, calories, and recovery nutrition without overthinking it.
This plan works when you treat it like a reset, not a test. Show up for your sessions, lift with control, and focus on small wins like cleaner reps or slightly heavier weights over time. In four weeks, you should feel stronger, more capable, and back in a rhythm that makes it easy to keep going.
Frequently Asked Questions
The 4-week gym plan is designed for men aiming to rebuild strength after a break. It involves 3 to 4 sessions per week, alternating between upper and lower body workouts using standard gym equipment. The focus is on steady progression and consistency.
It's recommended to take 1 to 2 rest days each week, with the option for active recovery. This allows your muscles time to recover and grow, which is essential for rebuilding strength.
A balanced diet rich in protein, carbohydrates, and healthy fats is crucial. Aim for 1.6 to 2.2 grams of protein per kg of body weight daily, and ensure consistent hydration. For more on nutrition, check out this nutrition guide.
Yes, the plan is suitable for intermediate levels but includes simple modifications for beginners. Focus on mastering form and gradually increasing intensity as you progress.
Structured strength training ensures balanced muscle development and steady strength gains. It helps track improvement and rebuilds joint and tendon tolerance, which is crucial after taking time off.
You'll need access to standard gym equipment like dumbbells, barbells, machines, and benches. If you prefer a lighter equipment option, consider the 4-week dumbbell and calisthenics plan for men.
Tracking your workouts and progress is essential for motivation and improvement. Use the Gymaholic App to log your sessions, monitor strength gains, and stay on track with your fitness goals.
