Liverpool Strength Co - 4-Week Beginner Program

Liverpool Strength Co.

4-Week Beginner Strength Program

Week 1: Foundation & Movement Quality

Focus: Learning proper form with bodyweight and light resistance

Day 1 (Monday)

WARM-UP
5-10 MIN CARDIO + STRETCHING
BODYWEIGHT SQUAT
Controlled descent, chest up
3 SETS × 10
MODIFIED PUSH-UP
Knees or elevated
3 SETS × 8-10
GLUTE BRIDGE
Hold 1 sec at top
3 SETS × 12
ASSISTED ROW
TRX or Band
3 SETS × 10
PLANK
Neutral spine
3 SETS × 20-30 SEC
COOL-DOWN
5-10 MIN STRETCHING

Day 2 (Wednesday)

WARM-UP
5-10 MIN CARDIO + STRETCHING
GOBLET SQUAT
Light weight, chest up
3 SETS × 8
DB CHEST PRESS
Control the weight
3 SETS × 10
ROMANIAN DEADLIFT
Push hips back
3 SETS × 10
LAT PULLDOWN
Pull elbows down
3 SETS × 10
FARMER'S WALK
Shoulders back
3 SETS × 30 SEC
COOL-DOWN
5-10 MIN STRETCHING

Day 3 (Friday)

REPEAT DAY 1 WORKOUT
Focus on form, add 2-5 reps where possible

Week 1 Tips:

  • Focus on learning the movement patterns - form over weight
  • Rest 60-90 seconds between sets
  • If you can't complete all reps, that's okay - build up gradually
  • Take videos of yourself to check form

Week 2: Building Confidence

Focus: Increasing repetitions and introducing new variations

Day 1 (Monday)

BOX SQUAT
Control to box
3 SETS × 12
PUSH-UP
Progress from Week 1
3 SETS × 10-12
SINGLE-LEG GLUTE BRIDGE
Keep hips level
3 SETS × 8/LEG
DUMBBELL ROW
Squeeze at top
3 SETS × 10/ARM
DEAD BUG
Back pressed to floor
3 SETS × 8/SIDE
SIDE PLANK
Modified if needed
3 SETS × 15-20 SEC/SIDE

Day 2 (Wednesday)

GOBLET SQUAT
Increase weight from Week 1
4 SETS × 10
DB SHOULDER PRESS
Press straight up
3 SETS × 10
KETTLEBELL DEADLIFT
Drive hips forward
3 SETS × 12
FACE PULL
Pull to face level
3 SETS × 15
SUITCASE CARRY
Stay upright
3 SETS × 40 SEC/SIDE

Day 3 (Friday) - Circuit Training

CIRCUIT (3 ROUNDS)
Minimal rest between exercises, 2 min rest between rounds
• BODYWEIGHT SQUAT
15 REPS
• PUSH-UPS
10 REPS
• GLUTE BRIDGE
15 REPS
• ROW VARIATION
12 REPS
• PLANK
30 SEC
• FARMER'S WALK
30 SEC

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Week 3: Progressive Overload

Focus: Increasing weight, reps, or time under tension

Day 1 - Lower Body Focus

GOBLET SQUAT
Add 5-10 lbs from Week 2
4 SETS × 12
ROMANIAN DEADLIFT
Progressive loading
4 SETS × 10
SPLIT SQUAT
Bodyweight, go slow
3 SETS × 8/LEG
LEG CURL
3 SETS × 12
PLANK PROGRESSION
3 SETS × 45 SEC

Day 2 - Upper Body Focus

DB BENCH PRESS
4 SETS × 10
BENT OVER DB ROW
4 SETS × 10
OVERHEAD PRESS
3 SETS × 10
LAT PULLDOWN
3 SETS × 12
FACE PULL
3 SETS × 15
FARMER'S WALK
3 SETS × 45 SEC

Day 3 - Full Body

SQUAT VARIATION
Your choice
3 SETS × 12
PUSH-UP VARIATION
3 SETS × MAX
DEADLIFT VARIATION
3 SETS × 10
ROW VARIATION
3 SETS × 12
CORE CIRCUIT (2 ROUNDS)
30 seconds each: Plank, Side Planks, Dead Bug, Bird Dog

Week 3 Tips:

  • This is where it gets challenging - embrace it!
  • If you can't increase weight, add 1-2 more reps
  • Focus on controlling the negative (lowering) portion of each lift
  • Make sure you're eating enough protein to support recovery

Week 4: Putting It All Together

Focus: Testing progress and preparing for long-term training

Day 1 - Assessment Day

GOBLET SQUAT TEST
Heaviest weight for 10 perfect reps
WORK UP TO MAX
PUSH-UP TEST
Record your number!
1 SET × MAX REPS
DEADLIFT FORM CHECK
Moderate weight
3 SETS × 8
PLANK TEST
Record your time!
1 SET × MAX TIME
FARMER'S WALK TEST
Heaviest weight for 1 minute
1 SET × 1 MIN

Day 2 - Strength Endurance

CIRCUIT A (3 ROUNDS)
45 seconds work, 15 seconds rest
• SQUAT TO PRESS
45 SEC
• RENEGADE ROWS
45 SEC
• REVERSE LUNGES
45 SEC
• PUSH-UPS
45 SEC
CIRCUIT B (3 ROUNDS)
45 seconds work, 15 seconds rest
• KB SWINGS/RDL
45 SEC
• PLANK TO T
45 SEC
• STEP-UPS
45 SEC
• BAND PULL-APARTS
45 SEC

Day 3 - Celebration Workout

CREATE YOUR OWN!
Choose your favorites from the past 4 weeks
• 1 SQUAT VARIATION
3 SETS × 10-12
• 1 HINGE VARIATION
3 SETS × 10-12
• 1 PUSH EXERCISE
3 SETS × 10-12
• 1 PULL EXERCISE
3 SETS × 10-12
• 1 CARRY VARIATION
3 SETS × 10-12
• 1 CORE EXERCISE
3 SETS × 10-12

Track Your Progress - Personal Records

Write down your Week 4 assessment results:

Goblet Squat Weight

Push-ups (Reps)

Plank Hold

Deadlift Weight

You've Completed 4 Weeks!

Now imagine what you could achieve with personalized coaching and our supportive community.

Join our 28-Day Kickstart Program and take your results to the next level.

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Important Safety Notes:

  • Always warm up before training and cool down after
  • If something hurts (not just muscle fatigue), stop and assess
  • Rest at least one day between workouts
  • Stay hydrated - drink water before, during, and after workouts
  • For best results, work with a qualified coach who can check your form

© Liverpool Strength Co. - Get Strong

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