Program
4 Day Split: Strength & Hypertrophy
Push, pull, HIIT, full body. Same workouts, heavier every week.
- 4 weeks
- 4 workouts a week
- 35–46 min
- Intermediate to Advanced
- Dumbbells, Bench
- With Dan
Who it's for
This is for intermediate to advanced lifters whose main goal is building muscle, and who can give 39 to 46 minutes, four days a week. You'll repeat the same four workouts for four weeks and lift more each time. If you want variety every session, try 6 Week Shred I or 30 Day Shred: The Afterburn. If you want a simpler three-day plan, 6 Week Full Body Series is a better fit.
What you need
You need dumbbells and a bench. Have a light, a medium and a heavy pair: heavier for presses, rows and Romanian deadlifts, lighter for curls and shoulder work. The HIIT day needs no equipment.
How it works
Each week has four workouts: Push Day (chest, shoulders and triceps, 39 min), Pull Day (back and biceps, 40 min), HIIT Conditioning (cardio and core, 41 min) and a Complete Full Body Dumbbell Workout (46 min). The sets run mostly on 40 seconds work with 20 rest, or 50 seconds work with 25 rest, with some 60 second AMRAPs and a stretch block to finish. The workouts stay the same and the way you do them changes. Week 1 you find your weights. Week 2 you add load. Week 3 you slow the tempo. Week 4 is max effort.
- Use week 1 to find weights you can control for the full 50 seconds, and write them down.
- Since the workouts repeat, beat last week's weights in week 2 instead of chasing new moves.
- In week 3, slow each rep down and keep the weight honest, so the tempo does the work.
Try week 1, day 5: Complete Full Body Dumbbell Workout
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1
- Day 1Push Day: Chest, Shoulders & Triceps · 39 min
- Day 2Pull Day: Back & Biceps · 40 min
- Day 4HIIT Conditioning: Cardio & Core · 41 min
- Day 5Complete Full Body Dumbbell Workout · 46 min
Week 2
- Day 1Push Day: Chest, Shoulders & Triceps · 39 min
- Day 2Pull Day: Back & Biceps · 40 min
- Day 4HIIT Conditioning: Cardio & Core · 41 min
- Day 5Complete Full Body Dumbbell Workout · 46 min
Week 3
- Day 1Push Day: Chest, Shoulders & Triceps · 39 min
- Day 2Pull Day: Back & Biceps · 40 min
- Day 4HIIT Conditioning: Cardio & Core · 41 min
- Day 5Complete Full Body Dumbbell Workout · 46 min
Week 4
- Day 1Push Day: Chest, Shoulders & Triceps · 39 min
- Day 2Pull Day: Back & Biceps · 40 min
- Day 4HIIT Conditioning: Cardio & Core · 41 min
- Day 5Complete Full Body Dumbbell Workout · 46 min