4 On - 1 Off

Plan Details

The 4 On - 1 Off routine by MikeMulligan is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

The idea of this routine is to train each muscle group twice in a seven day period. 4 days on 1 day ... Read More

The idea of this routine is to train each muscle group twice in a seven day period. 4 days on 1 day off allows for day 6 to restart the cycle. It is ideal to train each muscle group twice a week, this being said you can do that without having to work in two major muscle groups on the same day. Each day doesn't account for your warm up sets. These are ONLY working sets.