Get Started - Workout Routine

This 4 day split workout plan is designed to help introduce new athletes into strength training. Below terms, movements, and more will be listed and explained. If there are ANY questions whatsoever feel free to reach out by DMing me on Instagram @TheKougar 

Second, more about the split itself. This 4 day split is intended to be performed 4 of the 7 days of the week in any order. The weight utilized should be a comfortable weight that does not break form but is also not too light that you cannot feel it. Each workout should last about an hour depending on the time taken to rest between each set (I recommend no longer than 3 minute rest in between sets). The age range recommended for weight training at this level is 13+. I strongly suggest, if you are an athlete younger than 13 years of age, to focus on push ups, pull ups, crunches, and running. 

Lastly, this 4 day split is most useful for a 12 week period, where each week you increase weight by 5lbs and if you cannot hit the target reps that week go back down to the weight from the previous week. If you continue this program for more than 12 weeks you will still find progress, however, every week after you will slowly plateau and not find any substantial increase in strength or size. You are more than welcome to look into my other weight training programs or other programs that other trainers offer and if you want to see what is best for you dm me on Instagram @TheKougar 

More information on movements and how to properly and safely perform exercises will be listed as a link next to each exercise. Any further questions please contact me @TheKougar on Instagram.

Disclaimer. I am not certified in weight training, weight coaching, or exercise science in any capacity. The program I have provided and you choose to follow is a result of me training and lifting weights at the collegiate and professional level for 10+ years. This is a program to share my knowledge and what worked for me, I hope it works for you too!