The 4WF Training Plan

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Plan Overview

This is what we call a bread and butter" training split.

It is basic as far as training plans go but it is effective and a great “go to” plan to follow. Everyone should know this plan or a variation of it.

A training split is just the way the training plan is split up into groups of muscles.

This trainer will teach you three splits/routines:

  1. Upper Body Push - Chest, Shoulders (front and overhead press), Triceps

  2. Upper Body Pull - Back, Rear and Side Shoulders (isolation), Biceps

  3. Legs - Thigh (press/squat), Quads, Hamstrings, Calves

The Training Plan


The first training plan you'll follow is the basic version.  Don't confuse this with being easy.

It's simply less volume and a little more basic than the advanced version.

The Training Plan

4WFT 3 Day Split



How hard should I push myself?

If you are a beginner, it is important for you to allow your body to get used to training - this is what we call conditioning. I would ask a beginner to push themselves to what they believe or perceive as 6 out of 10 for effort.

If your body is already conditioned (you’ve been lifting weights for a while) then you can push harder than a beginner and I would ask you to push to a 8 to 10 out of 10, where 10 is failure.

Weight, Reps, Sets and Rest

6-12 reps, 3 sets, 90 seconds rest 

Pick a weight you can lift for 6 reps - this will take a little time to work out. Have a guess, try it, if it’s too heavy drop the weight, if it’s light, increase the weight. Simple, right?

Lift the weight, return to start position - that’s one rep. You will aim to perform 6 to 12 reps. If you can’t perform 6 reps, it’s too heavy - decrease the weight. If you can perform more than 12 reps, it’s too light - increase the weight.

Perform your reps of 6 to 12 reps. When you complete the reps, that is one Set of 6 to 12 reps. You’ll perform 3 sets of whatever reps you can manage.

Rest is important. You cannot recover to be able to perform at your best if you don’t rest. In this program we are giving you 90 seconds rest.

Training with a Buddy and "spotters rest": When training with a buddy you can use what we call "spotters rest" to time your rest periods.  When you're training your buddy is resting and when your buddy is training, you're resting.  You should still time your rest so that you have enough rest - that's important, however, for Muscle Rounds it's ideal because the rest/work ratio should be 1:1.