This is a 4 day a week program simply split into two upper body days per week and two lower body days per week with training days Monday, Tuesday, a rest day Wednesday, training days on Thursday and Friday, and then rest the weekend. Having a rest day in the middle of the week allows for better recovery, and therefore better performance on your training days. This split helps a lot of busy people because they are always training the same days every week, and they can plan errands and activities on their Wednesday rest day in the middle of the week. This program is also great for people who have weekend commitments because you’re always off on the weekend. The structure of this program is: Monday: Upper Body Tuesday: Lower Body Wednesday: rest Thursday: Upper Body Friday: Lower Body Weekend: rest This is a super set program, so you will be performing two exercises back to back. I programmed all exercises so that they can be done in only one or two stations so that all super sets can be done even in busy gyms. This is a moderate intensity program that would be a good starting point if you’re new to the gym but ready to dive in! Or this would also be a great progression from my New To The Gym program or one of my 3 day a week programs. This is a 12 week program with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or switch to another program and then come back to this one for another bodybuilding phase. As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally! All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it! Can’t wait to start working with you! -Ben