The Ideal Worksout - 4-Day Split

How to Choose Weight:
Use a weight on the lower end of the rep range and complete the set. Once you hit the upper end of the rep range, increase the weight by about 10 pounds and repeat
How to Complete Reps:
Use the 4-2-4 method when lifting these weights to get maximum results. This means: 4 second lift, 2 second pause, 4 second lowering
Notes from Mike:
Complete one workout every 96 hours.
Warmup on the compound lift and only warmup as is necessary. You should have but one working set.
This program is specifically designed to target the larger muscles in a minimalist fashion.
Do not gauge the success of this program off of “feeing” such as being sore or achieving a pump. Instead gauge the success upon wether or not you are stronger the next time you perform that workout.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Smith Machine)

Chset & Back

Standing Calf Raise

Sit Up

Legs & Abs

Lateral Raise (Dumbbell)

Bent-Over Lateral Raise

Chin-Up (Bodyweight)

Shoulders & Arms

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