Beginner 4days split

My program is designed to help you learn, grow, and achieve your goals efficiently by providing clear guidance, practical strategies, and step-by-step support.


*RPE Guidelines*

-RPE 7–8: You should feel you could do 2–3 more reps before failure ideal for beginners.

-Avoid absolute failure on accessory exercises.

-Rest 60–90 sec between sets.

-When a movement feels “too easy” at RPE 7–8, increase the weight by 1–2 kg or do 1 more rep.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Press (Barbell)

Lat Pulldown

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Shoulders+Back

Goblet Squat

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Curl

Plank

Legs+Core

Bench Press (Barbell)

Incline Dumbbel Bench Press

Chest Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Chest+Back

Deadlift (Barbell)

Legs+Rear Delts+Core

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