Goal: Build Mass and Strength 

Type: Split

Level 1: Beginner

Time: 4 Weeks 

Workouts: 4 Per Week

Length: 90 mins

Male & Female

As with most weightlifting programs, the workouts include an excellent blend of both general strength-training as well as hypertrophy-training. This program is set up to encourage performance gains in some of your compound lifts, but also lean muscular gains to assist you in building your goal physique.

This program is a 4-day split workout. Why 4 days? While some people can get away with 5, 6, or 7-day splits; I’ve found keeping resistance training between 3-4 days per week to be the most practical for the general fitness-enthusiast, A.K.A. beginner.

The first 3 days are best done on Monday, Tuesday, and Wednesday. After completing the first 3 days of the program, take a rest day to recover before attacking the 4th and final day on Friday.

The workout is broken down into heavy compound lifts and accessory lifts. Some of the accessory lifts will include both bodyweight exercises and explosive bodyweight exercises. I’m a big believer in being able to not only control the weight on the bar but also the weight on your body.

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