"Commit to this workout plan for 3 months to see the best transformation in your cherished body." 

🏋️ Beginner Gym Workout – Shaun Stafford Style (4 Days/Week) (world's best coach of bodybuilding)

🔑 Core Principles

• Form First: Focus on perfect technique over heavy weights.
  
  

• Full-Body Focus: Build a solid foundation using compound movements.
  
  

• Progressive Overload: Gradually increase weights each week.
  
  

• Mind-Muscle Connection: Quality reps > quantity.
  
  

🗓️ Weekly Schedule

Day

Focus

Monday

Full Body – Strength A

Tuesday

Rest or Active Recovery

Wednesday

Full Body – Strength B

Thursday

Rest or Mobility Work

Friday

Upper Body (Push/Pull)

Saturday

Lower Body + Core

Sunday

Rest

🔥 Day 1 – Full Body (Strength A)

Exercise

Sets

Reps

Goblet Squats

3

12

Push-Ups (Knee/Full)

3

10–12

Lat Pulldown / Band Rows

3

12

Plank Hold

3

30 sec

Dumbbell Farmer’s Walk

2

20m

💪 Day 2 – Full Body (Strength B)

Exercise

Sets

Reps

Dumbbell Romanian Deadlift

3

10

Incline Dumbbell Press

3

10

Seated Row (Cable or Machine)

3

12

Dumbbell Lateral Raise

3

12

Russian Twists (Bodyweight)

3

20

💥 Day 3 – Upper Body (Push/Pull)

Exercise

Sets

Reps

Dumbbell Shoulder Press

3

10

Chest Press (Machine or DB)

3

10

Dumbbell Rows (Single Arm)

3

10 each

Cable Face Pulls

3

15

Hammer Curls + Tricep Extensions Superset

3

12 each

🦵 Day 4 – Lower Body + Core

Exercise

Sets

Reps

Leg Press / Goblet Squats

3

10–12

Romanian Deadlifts (Barbell or DB)

3

10

Walking Lunges

3

10 each leg

Hanging Leg Raises / Knee Tucks

3

15

Cable Woodchoppers (core)

3

12 each side

🧠 Tips from Shaun Stafford’s Coaching Style

• Track every workout – log your weights, reps, and effort.
  
  

• Warm-up before every session – mobility, light cardio (5–10 min).
  
  

• Cool-down + stretching – avoid soreness and improve recovery.
  
  

• Consistency > intensity for beginners.
  
  

• Don’t rush progression; build it week-by-week.
  
  

If you want this converted into a PDF plan with sets, reps, rest time, and progression tips, just say the word!