4-Day Split: Starter Series
- A 4-day workout split in Google Spreadsheets to help you build muscle size and strength fast while discovering your favourite style.
- Choose from four different styles of 4-day splits: upper/lower, push/pull, bro, and Outlift style. Each style lasts for 5 weeks, giving you a combined total of 20 weeks of programming.
- Pick your lifts using dropdown menus, or stick with our carefully chosen defaults.
- Work out from home or at the gym. Select from dumbbell, barbell, and cable options.
- Simply follow the workouts for great results. We've taken great care to refine this program without bloating it with unnecessary complexity. The program is easy to follow, the sheets are easy to fill out.
- Already 100% optimized. The exercise selection, training frequency, rest times, volume, repetitions, intensity—all of it is optimized to maximize your rate of muscle growth while lifting safely and efficiently. But we've made the spreadsheets easy to customize and adapt for those who love to tinker.
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4-DAY SPLIT FOR SIZE & STRENGTH
These workouts focuses on the squat, bench, deadlift, chin-up, and overhead press, but with assistance and accessory work. Your arms will grow as strong as your back.
Build Fearsome Amounts of Muscle
These workouts are built for hypertrophy (size) built on a foundation of compound lifts, but we also include plenty of supporting exercises, allowing you to focus on what you want.
Transform Your Physique From the Inside Out
Strengthen your shoulder girdle, upper back, arms, and even your neck—all while strengthening your core and posture. All while improving your health and fitness.
product Description
the 4-day split starter series
We made this workout program in Google Spreadsheets for guys looking to build muscle size and strength fast using a 4-day split.
Marco Walker-Ng and I (Shane) put this simple but powerful workout together to save you time and headache from programming it yourself.
I've gained over 70 pounds of lean mass, and have built my bench press up to 3 plates and my deadlift from to 405 pounds for 8 reps.
Marco has gained over 60 pounds, and became a professional trainer, helping college, professional, and Olympic athletes muscle up while improving their strength and performance.
Build Muscle Size & Strength Fast
- Go to the gym or work out from gym. Train at home with dumbells or at a fully equipped gym with barbells and cables—your choice.
- Fill out the workout sheets. The program comes with Google spreadsheets for you to fill in. You can use them on mobile or desktop. You can keep them forever. You can pick your lifts from dropdown menus, fill in how many reps you get, and let the sheet add weight to your lifts.
- Try 4 different styles of 4-day-splits, each 5 weeks long. The first style is a upper/lower. The second style is push/pull. The third style is the bro split, and the fourth style is the Outlift style. All are designed for pure hypertrophy.
- You can bulk, cut, or recomp. This workout routine will stimulate a tremendous amount of muscle growth. You can use it to gain 10–20 pounds, lose 10–20 pounds, or fight for simultaneous muscle growth and fat loss.
100% 30-Day Money-Back Guarantee
We have a full 100% 30-day money-back guarantee. No fine print, no hassle. Try it out. If you don't love it, shoot us an email and we'll refund every penny.
Q&A
Q: Can I work out at home?
Absolutely. All you need is in your home gym are two adjustable dumbbells. But if you have access to a barbell, bench, and squat rack, then we can take advantage of the extra equipment.
Q: What if I'm Skinny-Fat Or Overweight?
No problem. You can adjust your diet to be protein heavy and then manipulate your calorie intake.
If you're skinny, you can do a bulk with a slight calorie surplus.
If you're skinny-fat or overweight, you can do a recomp with a slight calorie deficit.
If you need to drop a lot of weight, you can do a larger calorie deficit while including some focus on cardio/steps.
Q: What if I'm experienced?
If you've already built a ton of muscle, but want to experiment with different styles of 4-day spluts, we can still help you gain far more. We can blast through the sturdiest plateaus.
combine diet changes with these workouts To...
burn fat
recomp
Bulk up
