This 4 day training programme focuses on one muscle group per day, with Day 1 targeting shoulders through exercises like barbell shoulder presses, upright rows, and lateral raises. Day 2 focuses on legs with squats, romanian deadlifts, and leg extensions. Day 3 is dedicated to chest exercises such as bench presses, incline dumbbell presses, and dips. The final day, Day 4, works the back with pull ups, lat pulldowns, deadlifts, and cable rows. Warm up sets are included before each workout's main lifts.

1. 4 Day Training Programme
(1 muscle group per day)
Day 1 - Shoulders
3 Warm-up Barbell/Dumbbell Shoulder Press
4 Barbell/Dumbbell Shoulder Press
4 Upright Barbell Row
4 Side Lateral Raise
4 Front Barbell Overhead Raise (optional)
Day 2 - Legs
3 Warm-up Squats
4 Squats
4 Romanian Deadlift
4 Leg-Extensions
4 Calf-raises (optional)
Day3 - Chest
3 Warm-up Bench Press
4 Bench Press
4 Incline Dumbbell Press
4 Dips
4 Press-up variations (optional)
Day 4 - Back
3 Warm-up Pull ups/Lat Pull-downs
4 Pull ups/Lat Pull-downs
4 Dead-lifts
4 Close-grip Cable Rows
4 Chin-ups (optional)