Each training day
A 5–10 minute warm-up, then 5 exercises. Your anchor lift comes first, followed by complementary movements and accessories.
BUILD YOUR PLAN
How your split works.
A quick look at the schedule before you start.
← Choose a different splitSPIT SPLIT / 4 days
Chest, back, shoulders, and legs, with a small tertiary pairing on each day. These are example exercise choices based on my structure.
Day 1Chest
Day 2Back
Day 3Rest
Day 4Shoulders
Day 5Legs
Day 6Rest
Day 7Rest
This seven-day pattern repeats from your selected start date, 2026-10-09.
Sets and reps
Most work uses 8–12 reps, with 12–20 on smaller isolation movements. Strength-focused main lifts use 6–10, or 4–6 for advanced lifters. New lifters start with fewer sets; advanced lifters get more supporting work when time allows.
Tertiary pairings: Chest + Shoulders · Back + Legs · Shoulders + Chest · Legs + Back. One tertiary movement is included on each day.
This planner uses a sample four-day week. In my own training I add rest days as needed; the exercise lists here are example sessions, not my recorded workouts.
Exercise choices follow your equipment. Short sessions use fewer sets; advanced gym or dumbbell sessions have six exercises at 60 minutes and seven at 75 minutes. Bodyweight plans keep five movements and build the working sets instead. Take the recovery you need rather than rushing to hit the time target.
Find your baseline
Choose loads you can repeat with clean form. Record your reps and leave 2–3 good reps in reserve.
Build the reps
Keep the same exercises and loads. Add a rep where you can, inside the listed range, without sacrificing form.
Earn the load
Only increase weight after every set reaches the top of its range with the target effort. Use the smallest available increase, then rebuild reps. Otherwise keep building at the same load.
Consolidate & recover
This is an easier week: fewer sets where possible and lighter effort. Keep reps controlled and leave 3–4 good reps in reserve. It is a planned easier week, not a max test.
Reps in reserve means how many more clean repetitions you could complete. Exercises stay consistent across the month so progress is measurable. Week four is an easier week with fewer sets.
View your month of workouts →