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.
