You have a few options for which days to work out. By default this plan is set up for 2 days on, 1 day rest. Though we don't recommend it you can work out 4 consecutive days. Since the point of this workout plan is to only work 1 muscle group per day, working out on consecutive days does not overtax the main muscle groups. Why do this workout plan? If you're more serious about getting muscle gains or results towards your fitness goals, this is the workout for you. The 4 day split is probably one of the most popular among bodybuilding and fitness enthusiasts. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!