THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT ®

Store Workouts Diet Plans Expert Guides Videos Tools

SEPTEMBER STARTER WORKOUT: 4 WEEK

BEGINNER WORKOUT ROUTINE
Start getting stronger this September with Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
this starter workout program. This program,
Training Level: Beginner Cables, Dumbbells, Machines,
designed to build muscle, is perfect for anyone
at any experience level. Program Duration: 4 Weeks Other
Days Per Week: 4 Day Target Gender: Male & Female
Link to Workout: https://www.muscleandstrength.com/
workouts/september-starter-beginner-workout
Time Per Workout: 60-75 Mins Author: Josh England

Workout 1: Push Workout

Exercise Sets Reps
Dumbbell Bench Press 3 6-8

Incline Bench Press 3 8 - 10

Seated Dumbbell Press 3 6-8

Leg Press 3 8 - 12

Goblet Squat 3 8 - 12

Rope Tricep Extension 3 12 - 15

Workout 2: Pull Workout

Exercise Sets Reps
Trap Bar Deadlift 3 6-8

Hamstring Curl 3 8 - 12

Barbell Row 3 6-8

Lat Pull Down 3 8 - 12

Reverse Dumbbell Fly 3 12 - 15

Calf Raise 4 15 - 20

Workout 3: Push Workout

Exercise Sets Reps
Machine Shoulder Press 4 8 - 12

Machine Fly 4 12 - 15

Barbell Squat 4 6-8

Tricep Dips 3 6-8

Skullcrusher 4 8 - 12

Workout 4: Pull Workout

Exercise Sets Reps
Dumbbell RDL 4 8 - 12

Glute Hyperextensions 3 12 - 15

Cable Row 4 8 - 10

EZ Bar Curl 4 8 - 12

Calf Raise 4 15 - 20

MUSCLEANDSTRENGTH.COM