Program Description
**Dan 4 Day** is a comprehensive 12-week workout program designed to maximize your strength and muscle gains over 48 training sessions. Each week, you'll focus on specific muscle groups, utilizing a mix of barbell, dumbbell, and machine exercises to target your chest, back, shoulders, and legs. With structured sets and rep ranges, including key lifts like the bench press and tricep pushdown, this program ensures progressive overload while allowing for adequate rest between sets. Get ready to elevate your training and achieve your fitness goals with a well-rounded approach that keeps you motivated and engaged!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 29, 2025 09:58
- Last EditedAug 03, 2025 03:23
Summary
Transform your physique with the Dan 4 Day program, a comprehensive 12-week training plan designed for those ready to commit to serious gains. This program spans four days a week, focusing on targeted muscle groups including chest, back, and arms, ensuring a balanced approach to strength and hypertrophy. Each workout incorporates a mix of barbell, dumbbell, and machine exercises, all aimed at maximizing your results. With structured sets and rest periods, you'll build muscle effectively while honing your technique. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Triceps
11.6%
Biceps
11.2%
Lats
10.2%
Upper Back
8.8%
Front Delts
7.4%
Hamstrings
6.8%
Quadriceps
6.4%
Forearms
5.6%
Calves
5%
Rear Delts
4.8%
Middle Delts
4%
Glutes
3.2%
Lower Back
2.4%
Abs
0.8%
