4-Day Muscle Building Program

Build More Muscle. Train Smarter. Maximize Your Results.

Ready to take your training to the next level?

The 4-Day Muscle Building Program is a progressive 8-week strength training program designed for beginner and intermediate lifters who are ready to dedicate more time to building lean muscle, increasing strength, and improving body composition.

Following a structured 4-day body part split, you’ll train each muscle group with enough volume, intensity, and recovery to maximize muscle growth while continuing to build confidence in the gym.

Every workout has been carefully designed using progressive overload principles, helping you challenge your muscles, improve your technique, and continue making measurable progress throughout the program.

If you enjoy spending more time in the gym, you can add an optional fifth training day or use that day for cardio, mobility work, or other activities you enjoy.

Designed using equipment commonly found in most commercial gyms, this program utilizes dumbbells, cable stations, machines, a stability ball, and bodyweight exercises.

Exercise substitutions are available throughout the app, allowing you to customize your workouts based on the equipment available.

Note: Olympic barbells, Smith machines, trap bars, and preset barbells are not required but can be substituted in to your program.

Whether your goal is building muscle, getting stronger, or creating a consistent gym routine, this program provides the structure and progression you need to keep moving forward.

What You’ll Receive

✅ Complete 8-week muscle-building training program
✅ Trainerize app access for the duration of the program
✅ Four structured workouts each week
✅ Cardio recommendations
✅ Step-by-step exercise demonstration videos
✅ Workout tracking and progress logging
✅ Track your weights, reps, and personal bests
✅ Workout calendar and reminders
✅ Exercise substitutions when needed
✅ Built-in rest timers
✅ Progress photos and body measurement tracking
✅ Printable workout sheets if you prefer pen and paper
✅ Access to the ATeam community for support, motivation, education, and troubleshooting

Perfect For You If…

✔ You want to build lean muscle and increase strength.
✔ You’re ready to commit to training four days each week.
✔ You enjoy following a structured body part split.
✔ You want enough training volume to maximize muscle growth and improve body composition.
✔ You’re looking for expert programming that takes the guesswork out of your workouts.

Continue Your Journey

The 4-Day Muscle Building Program is part of the Gym Workout Series, a collection of progressive strength training programs designed to grow with you.

Choose the training schedule that best fits your lifestyle:

• 2-Day Muscle Building Program
• 3-Day Muscle Building Program
• 4-Day Muscle Building Program
• 5-Day Muscle Building Program

No matter which program you choose, you’ll receive structured programming, progressive overload, Trainerize app access, and Coach A guidance to help you build strength, gain muscle, and create a fitness lifestyle that lasts.