The 4 Week, Keep the Pounds Off Strength Training Plan

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If you want to keep the pounds under control, focus on strength training exercises that boost your metabolism and build lean muscle.

Cardio exercises are well too, but when you do them you’re going to hit a plateau, but not the goal you get.

For the beginners of weight training, Holly Perkins, CSCS, founder of Women’s Strength Nation created a four-week program to that helps you to build a solid foundation of strength training.

How to do:


–           Do this routine twice a week.

–           Each week, the moves are the same,

–           You can make the routine harder by changing the program variables (like sets, rest, reps, or load).

–           Rest at least two days between strength training days, however, you can do cardio on those rest days

Here is a 4-week plan:


The exercises are completed in each workout as Straight Sets.

Here is an example how to do it:

–           Do one set of leg presses,

–           Rest for 30 seconds, perform the second set, rest and complete the third set.

–           Complete all movements in both workouts this way, 12 reps of all movements for 3 sets each,

–           Choose a weight load where the last two reps of every set are extra hard,


Continue with the Straight Set format for both workouts.

–           Complete 15 reps of all movements for 3 sets,

–           Rest for 15 seconds in between each set.

–           Aim to complete more work in less time.

–           Make it as a great stimulus to take your fitness to the next level.


This week is characterized by mixing exercises, so instead of Straight Sets complete your workout in a circuit style.

This week, you should complete:

–           1 set of each exercise for 15 reps,

–           Move on to the next movement with no rest in between.

–           At the end, you’ll rest for one minute,

–           Complete the circuit two more times.


Continue with the circuit-style sets

How to do:

–           Perform only 12 reps of each movement,

–           Complete a total of 4 full circuits (that’s four sets of each exercise)

–           No rest in between each circuit.

During this week you should keep moving. When you finish the last movement of either workout, immediately return to the first movement and start a new circuit again!

Below, you can see instructions (demos) of the four moves from the Workout 1, and the five moves that make up Workout 2.

Workout 1

–           Leg Press 

–           Goblet squat 

–           Seated Cable Row 

–           Flat dumbbell Fly

Workout 2:

–           Leg Press

–           Walking Lunges 

–           Hammer Curl

–           Flat Dumbbell Fly 

–           Cable Press Down