Workout: 4–day split

Day 1

Day 2

Day 3

Day 4

Rest day

Progressive overload

If number of reps or sets can’t be completed or the form is bad, repeat it next time.

Main exercises

Auxiliary exercises



I use this simple Excel spreadsheet to record workouts. If you want autoadjusting program then try program bundle from Stronger by Science – it’s cheap and the spreadsheets have formulas autoadjusting numbers session by session.