4 Day Split4 day split for beginners · 8 workouts
Eight workouts split into push, legs and pull days.
- Level
- Beginner
- For
- Men
- Length
- 8 workouts
- Access
- Premium
Get the app
Included with Premium. Eligible store accounts get a 7-day free trial, which needs a card on file.
Who it suits
- You are new to training and ready for a split.
- You want each workout to focus on one part of the body.
How it builds
The workouts run push, legs, pull, legs, on machines and dumbbells, and the barbell squat comes in on the last two leg workouts. Your main lifts come back heavier each time, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Push Day
- Lever Chest Press3 × 10
- Lever Incline Chest Press3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Dip3 × 10
- Lever Lateral Raise3 × 15
- Cable Reverse-Grip Pushdown3 × 12
Workout 2Lower Body Day
- Dumbbell Goblet Squat3 × 10
- Dumbbell Romanian Deadlift3 × 10
- Sled 45° Leg Press3 × 12
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Lever Seated Calf Raise3 × 15
Workout 3Pull Day
- Lever Front Pulldown3 × 10
- Lever Seated Row3 × 10
- Inverted Row3 × 8
- Lever Seated Reverse Fly3 × 15
- Dumbbell Hammer Curl3 × 12
- Cable Close Grip Curl3 × 12
Workout 4Lower Body Day
- Dumbbell Goblet Squat4 × 10
- Dumbbell Hip Thrust3 × 12
- Sled 45° Leg Press3 × 12
- Lever Lying Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Sled Calf Press On Leg Press3 × 15
Workout 5Push Day
- Dumbbell Bench Press3 × 10
- Lever Chest Press3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Dip3 × 10
- Lever Lateral Raise3 × 15
- Cable Reverse-Grip Pushdown3 × 12
Workout 6Lower Body Day
- Barbell Full Squat3 × 8
- Dumbbell Romanian Deadlift3 × 10
- Barbell Hip Thrust3 × 10
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Lever Seated Calf Raise3 × 15
Workout 7Pull Day
- Lever Front Pulldown3 × 10
- Dumbbell One Arm Bent-Over Row3 × 10
- Lever Seated Row3 × 10
- Lever Seated Reverse Fly3 × 15
- Dumbbell Hammer Curl3 × 12
- Dumbbell Shrug3 × 12
Workout 8Lower Body Day
- Barbell Full Squat3 × 8
- Dumbbell Romanian Deadlift3 × 10
- Sled 45° Leg Press3 × 12
- Lever Lying Leg Curl3 × 12
- Barbell Hip Thrust3 × 10
- Sled Calf Press On Leg Press3 × 15
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
What does split mean?
Each workout trains one part of the body. The order is push, legs, pull, then legs again, so legs get two workouts in every four.