Simple 4 Day Program

Program Description

This program is made for people who like to keep it simple in the gym Split: Chest, shoulders, biceps & triceps Legs & back Each muscle group technically has 9 sets per week so as long as you push yourself this is going to be plenty Can add abs/calves at the end of the workout (leg raises, cable crunch, standing calf raise) Compound exercises are 8-9 RPE Isolations 9-10 RPE Chin ups should be done weighted after you can do more than 12 reps bodyweight Incline barbell bench press should be done with a close grip (hands shoulder width apart) to put more emphasis on the triceps while still targeting the chest Workouts should take around an hour or even less if you preform supersets (eg. skullcrushers and ez bar curls) This program can and should be done for more than 12 weeks

Program Overview