4-DAY TRAINING SPLIT

week 1

Welcome to Week 1! This week focuses on building a solid foundation. Concentrate on proper form, moderate weights, and getting into a consistent workout routine.

chest & biceps session 1

bACK & TRICEPS session 1

LEGS session 1

DELTS session 1

week 2

In Week 2, it’s time to step it up! Increase intensity by adding reps, sets, or slightly heavier weights. Start challenging your muscles with supersets to keep the momentum going.

chest & biceps session 2

back & triceps session 2

legs session 2

delts session 2

week 3

Week 3 is all about variety and progression. Incorporate new exercises and heavier lifts to target muscles from different angles, ensuring balanced strength and growth.

chest & biceps session 3

back & triceps session 3

LEGS session 3

DELTS session 3

week 4

Finish strong in Week 4! Focus on recovery with lighter weights and fewer sets. This deload week will help your body rebuild and prepare for future gains.