Program Description
**4 Day Split, All Supersets** Life is getting pretty busy, so trying to keep it simple and efficient with this one. You're supposed to bang these out in 45 minutes. Imma do them before going to work. Supersets make actual sense in terms of equipment (no combinations of stationary stuff that's potentially halfway across your gym). Reps are a bit higher so lower your weight and focus on control and technique; big stretch, controlled eccentric, try to make your limited time in the gym matter. No ego lifting. No direct abdominal work. If you can't live without and have the time you can tag some on at the end of each workout or do an ab session or two at home each week. Warm-up is up to you, but at least do some.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedAug 05, 2025 07:42
- Last EditedAug 12, 2025 12:19
Summary
Elevate your training with the 4 Day Split, All Supersets program, designed to maximize muscle engagement and efficiency over 8 weeks. This dynamic program combines targeted supersets for each muscle group, ensuring you build strength and endurance while keeping your workouts fresh and challenging. Train four days a week in a full gym setting, focusing on key movements that sculpt your physique and enhance your performance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
11%
Hamstrings
10%
Chest
8.9%
Front Delts
8.6%
Lats
8.4%
Upper Back
8%
Triceps
8%
Biceps
6.1%
Middle Delts
5.3%
Lower Back
5.2%
Rear Delts
3.2%
Abs
2%
Adductors
1.4%
Forearms
0.7%
Abductors
0.5%
