Mens Body Building 4 Week Program - Can be repeated multiple cycles

You’ll begin the program with a full-body training split, meaning you’ll train all major body-parts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per body-part in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days. 

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, I feel are suitable for the beginner as well.

When you're only a week into the program, yet you’ll begin to train different body-parts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days that week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each body-part is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

In the third week of the program we step it up to a three-day training split: Train all “pushing” body-parts (chest, shoulders, triceps) on Day 1; hit the “pulling” body-parts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each body-part twice a week, so you’ll hit the gym six days this week.

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each body-part just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer body-parts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume.