Muscle & Fitness : 4 Week Beginner Workout Plan For PC – Free Download On Windows 7, 8, 10 And Mac

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If you’re new to working out, this 4-week beginner’s workout plan will help get you started on the right foot. Each week, you’ll gradually add more weight and complexity to the exercises, so you can safely and effectively increase your strength and muscle mass. By the end of the fourth week, you’ll be ready to take on more challenging workouts.

This article is all about helping you get to know the Muscle & Fitness : 4 Week Beginner Workout Plan for PC better and install it on your PC. Here are the technical specifications you want to know about beforehand:

Muscle & Fitness : 4 Week Beginner Workout Plan App Specification
App Name: Muscle & Fitness : 4 Week Beginner Workout Plan On Your PC
Devoloper Name:
Latest Version: 3.8
Android Version: 4.4
Supporting OS: Windows,7,8,10 & Mac (32 Bit, 64 Bit)
Package Name: com.muscleandfitness.musclefitness
Download: 13968+
Category: Health & Fitness
Updated on: Feb 3, 2022
Get it On:


Muscle & Fitness : 4 Week Beginner Workout Plan Andorid App Summary

The Muscle & Fitness : 4 Week Beginner Workout Plan was developed by the popular developer agency named They have the Muscle & Fitness : 4 Week Beginner Workout Plan in the Health & Fitness category of the Google Play Store. You can find the latest version, which is 3.8, on Play store now.

As it has a hefty 13968 user base, you can rely on it for the job it does. For the user rating, you’re looking at a 3.6 rating for ease of use and how well it works. With Muscle & Fitness : 4 Week Beginner Workout Plan latest features, good ratings, and frequent updates, you’ll be happy with it.

Feb 3, 2022 was the last date the Muscle & Fitness : 4 Week Beginner Workout Plan was updated with new features. If you want to use the Muscle & Fitness : 4 Week Beginner Workout Plan on your computer, you have to use an emulator like BlueStacks, NOX player, and Memu Emulator.

Using these can be overwhelming. But, no worries, we’ve got your back. We’ll guide you to install the emulator and the Muscle & Fitness : 4 Week Beginner Workout Plan using the emulator later on.

How To Install & Download Muscle & Fitness : 4 Week Beginner Workout Plan For PC Windows 10/8/7

Installing the Muscle & Fitness : 4 Week Beginner Workout Plan using NOX player is a fairly simple process. Using this emulator is a great way to use any Android app on a PC. Here are the steps you’ll have to follow to install the Muscle & Fitness : 4 Week Beginner Workout Plan on your PC:

  • Download the NOX player on your computer and install it by double clicking the installation file from download folder.
  • It will take a few minutes to install on your PC. The time will depend on the specs of your computer. The higher the specs, the faster the installation.
  • Once installed, you’ll see the Play store icon on the top right corner area of NOX Player emulator.
  • Open the Play store app, and log into your google account. Then, you’ll see the familiar interface you see on your phone.
  • Click on the search bar, and search for Muscle & Fitness : 4 Week Beginner Workout Plan here. You’ll see it on the search result page in the first position.
  • Choose the first result and click on the Install button on screen. This will start downloading the app on your computer.
  • As it’s now installed on your PC, no problem running it. You can launch the app from the NOX player homepage or your Desktop.

Features of Muscle & Fitness : 4 Week Beginner Workout Plan for PC

and elbow) and works multiple muscles (the pectorals, deltoids and triceps), and the second is an isolation move (cable crossovers) that targets the pectorals specifically.

-Beginner’s workout at a glance
-Full-body split
-Two-day split: Upper body/Lower body
-Three-day split: Push/Pull/Legs
-Four-day split: Full body
-Compound movement
-Isolation move
-Chest: Dumbbell bench press/Cable crossovers
-Back: Seated cable row/Lat pulldown
-Biceps: Standing barbell curl/Seated dumbbell curl
-Triceps: Close-grip bench press/Lying triceps extension
-Forearms: Wrist curls/Reverse wrist curls
-Shoulders: Seated Arnold press/Lateral raise
-Thighs: Barbell back squat/Leg press
-Calves: Standing calf raise/Seated calf raise

Muscle & Fitness : 4 Week Beginner Workout Plan App Overview and Details

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Let’s get to work.

Week 1: Full-body split
Week 2: Two-day split: Upper body/Lower body
Week 3: Three-day split: Push/Pull/Legs
Week 4: Four-day split: Full body
You’ll begin the program with a full-body training Opens a New Window. split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday—with Saturday and Sunday being rest days—a good approach.

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split Opens a New Window. (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement Opens a New Window. (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs—which respond well to being trained multiple times per week—every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Whats New In this Muscle & Fitness : 4 Week Beginner Workout Plan?



This 4 week beginner workout plan is a great way to start your fitness journey. The workouts are easy to follow and can be done at home with minimal equipment. If you stick to the plan, you will see results!

Before we complete the guide, do you have more questions regarding the emulator above or the Muscle & Fitness : 4 Week Beginner Workout Plan of any kind? Don’t feel grounded, just let us know, and we’ll help you resolve it.


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