Mens 4 Days On 1 Day Off Program

Follow this plan continuously 4 day on then take 1 day off for at least 12 weeks to see benefits. It can be used for either bulking or cutting. Keep in mind this program is for intermediate to advanced lifters and you will need access to free weights and machines. If you are a beginner lower the volume of each workout by lowering the amount of sets per workout. You can also purchase one of my programs for beginners. For best results be sure to purchase one of my nutrition guides to insure maximum muscle development and better body composition. Please share your progress with this program! For questions or concerns contact me via email at Herculesbatesfitness@gmail.com #Letswork

The Split:

Day 1(A)- Chest & Triceps

Day 2(A)- Legs

Day 3(A)- Back & Biceps

Day 4(A)- Shoulders

Rest 1 Day & Start Workouts(B)