4 Day Workout Split Program

4-Day Workout Split Program (Beginner–Intermediate)

Stop wondering what to do in the gym.
This 4-day split gives you a clear strength plan you can follow with confidence—perfect if you’re new to lifting or getting back into a routine.

Gym or home-friendly: dumbbells, bands, and a stable bench/surface.

What you get

• Complete PDF program with day-by-day workouts
• Exercises with sets + reps (no guesswork)
• Simple progression guidance so you know when to increase weight
• Phone-friendly workout cards (quick reference while training)
• Progress tracking sheets to log weights and stay consistent

Who it’s for

• Beginners to intermediate lifters
• Anyone who feels lost or inconsistent in the gym
• People who want structure without complicated programming

Want faster results? Pair your training with our Custom Macro Starter Plan + High-Protein Cookbook for an easy “workouts + numbers + meals” system.

Important notes:

This program is intended for general fitness use and does not account for individual injuries or medical conditions. Always follow the advice of a qualified healthcare professional if needed.

Exercise plan created by Coach Charity Walls - NBCC Registered Practical Nurse, ISSA Certified Personal Trainer, Weight Management Specialist, Nutritionist, and Fitness Coach.