4 EVA PROGRAM

Get ready to transform your physique with the 4 EVA PROGRAM, a comprehensive 5-week training plan designed for those who are serious about their gains. Committing to four days a week, you’ll engage in a variety of exercises targeting all major muscle groups, including chest, legs, arms, and back, using both machines and free weights. Each session is structured to push your limits with progressive rep ranges, ensuring you build strength and endurance effectively. Perfect for lifters of all levels, this program will help you achieve lasting results and redefine your fitness journey.

this program is the perfect program, other programs, have a bunch of bs that you don't want to do, this program has everything you need. the first three days are for beginners, and the 4th day is for intermediate to advanced. you need a set of adjustable dumbbells and a bench, and a neck trainer in order to complete the 4th day at home.

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

One Arm Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Leg Press

Pull-Up (Bodyweight)

Bayesian Curl

Leg Curl

Hack Squat

Leg Extension

Chest Press (Machine)

Lateral Raise (Machine)

Chest Supported Row (Machine)

Bicep Curl (Cable)

Calf Raise (Machine)

Upright Row (Barbell)

Shoulder Press (Machine)

Stiff Leg Deficit Deadlift

Lat Pulldown (Neutral Grip)

Single Arm Rear Delt Cable Fly

Incline Chest Fly (Dumbbell)

Seated Lateral Raise

Incline Curl (Dumbbell)

Neck Flexion

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