Training Guide
4-Day Training Split
Four workouts a week, upper and lower alternating. Two working sets per exercise. Around an hour per session. Built to survive a real schedule.
$35
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The Program
What you get
- Four workouts (Upper A, Lower A, Upper B, Lower B) you rotate through, with every exercise, sets, and reps laid out
- Two working sets per exercise, with unranked alternatives beside every movement for busy gyms and travel
- Time-saver superset pairings on every workout page so you can finish on time when the day is tight
- The rules that make it work: how hard to train, double progression, rest, warm-ups, and exercise order
- A simple 3-step zone 2 cardio system, plus daily step and sleep targets
- What to track, what to do about pain and missed workouts, and the 10 mistakes that stall people
Sample Week
Weekly structure
One example shape. The workouts are a rotation you follow in order. The guide shows you how to fit them around your own week.
| Day | Focus | Duration |
|---|---|---|
| Mon | Upper A | ~60 min |
| Tue | Lower A | ~60 min |
| Wed | Zone 2 cardio | 20–60 min |
| Thu | Upper B | ~60 min |
| Fri | Lower B | ~60 min |
| Sat | Zone 2 cardio | 20–60 min |
| Sun | Recovery + daily steps |
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