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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!
Barbell Bench Press
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5x10 reps |
rest: 120s
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Barbell Incline Bench Press
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4x10 reps |
rest: 120s
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Machine Fly
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3x12 reps |
rest: 60s
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Dip Machine
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4x12 reps |
rest: 60s
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Barbell Reverse Grip Skullcrusher
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3x12 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x12 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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Barbell Deadlift
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4x10 reps |
rest: 120s
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Machine Assisted Pull Up
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 60s
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Seated Machine Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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4x12 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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Stationary Bike
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1x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 20s
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Elliptical Training
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1x0 reps |
rest: 20s
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Barbell Standing Military Press
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5x12 reps |
rest: 120s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Front Raise
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3x12 reps |
rest: 60s
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Machine Reverse Flyes
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4x12 reps |
rest: 60s
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Ab Crunch Machine
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Dip Machine
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3x12 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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Barbell Squat
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5x8 reps |
rest: 120s
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Leg Press
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3x8 reps |
rest: 120s
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Leg Extensions
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3x12 reps |
rest: 90s
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Seated Leg Curl
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4x12 reps |
rest: 60s
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Standing Calf Raises
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3x15 reps |
rest: 60s
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Weight Plate Oblique Twists
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3x15 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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