This is an intermediate muscle building workout This is for experienced beginner gains and are confident they know how to build muscle. You should have a solid grasp of exercise form on the major compound movements. Know how to set up an effective muscle building eating plan.(most important) About The 4 Day-Split Overload is critical to the muscle building process. Push each set for the maximum number of reps, stopping that set either when you feel your form is slipping, or if you feel like you may fail on the next rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous system. Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on each set, add weight. Rep Ranges: Rep ranges are just a guideline. It's ok to go over them, or just under at times. Again, it’s about overload. Rep ranges are simply a tool. Day 1 - Chest and Triceps Day 2 - Back & Biceps Day 3 - OFF Day 4 - Leg Day Day 5 - Shoulders & Core Day 6 - OFF Day 7 - OFF