Full Body Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)
Four days a week. This is where size shows up.
Full Body (4x) adds a fourth session and more volume to every muscle — the extra work that turns strength into visible size. Twelve weeks, every set, rep, and weight decided for you.
Which Full Body program matches your week?
📘 Inside the 77-page guide
- 48 workouts, written out set by set — zero guesswork
- Double progression — the simple method that adds strength every week
- A form-demo video on every single lift
- A warm-up for every training day
- A swap for every exercise — busy rack or cranky joint? covered
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · build the foundation
- Block 2 — Hypertrophy · pack on size
- Block 3 — Peak · sharpen and get strong
- Barbell, dumbbell, machine & cable options on every movement
Who it's for
- Lifters with a fourth day who want it to count toward visible muscle
- Intermediate and up — you know the lifts and want more volume
- Anyone chasing real, in-the-mirror change
What you get
- ✅ 77-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 48 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Common questions
- Is 4 days a week better than 3? It's more weekly volume — and more volume builds more muscle, as long as you recover from it. If a fourth day fits your life, this adds size faster than three.
- Do I need to be advanced? No — it's built for intermediate lifters and up. Every lift has a demo video and an easier option.
- What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
- Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.
Show up four days a week. Follow the page. Build real size.
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