4-Day Split

Four Days. Every Muscle. Trained Hard.

A classic 4-day gym split: Day A Chest · Day B Back · Day C Shoulders & Arms · Day D Legs & Core, with a rest day built mid-week. 45–60 minutes a session, classic sets & reps, the Rep Range Guide on the cover and a REP ZONES strip on every workout page, per-day cool-downs (5–7 minutes, every stretch described with detailed written cues), and a progression rule that keeps you adding weight for months. Detailed written coaching cues and target muscles for all 21 exercises and 16 cool-down stretches. Finisher's reward inside: TIMELINE10.

Disclaimer: This program is general fitness education, not medical advice, and does not replace professional guidance. Check with your doctor or another qualified health professional before starting — especially if you have a heart condition, an injury, a medical condition, or you are pregnant. Train at your own pace, use good form, and stop right away if you feel pain, dizziness, or anything that doesn't feel right. By purchasing and using this program, you accept that you are exercising voluntarily and at your own risk, and that The Fitness Timeline is not legally liable or responsible for any injury that may occur while training with a program purchased from The Fitness Timeline.