My 4-Day Split
From Bodybuilder to Ninja Warrior
Four training days, six days a week, zero rest periods. Every rest break replaced with 90 seconds of continuous fluid movement. Here is the whole program, day by day, in plain language.
The Split At A Glance
Four days, run six days a week, overlapping. Muscle groups get hit twice one week and once the next. Color follows each day all the way down the page.
DAY ONE
Chest & Triceps
DAY TWO
Traps & Shoulders
DAY THREE
Back & Biceps
DAY FOUR
Legs
Where This Program Came From
I learned this split 35 years ago in Sports Medicine: Advanced Weightlifting Theory, Technique and Practice. I won two lightweight Mid-USA titles, in 1994 and 1995, completely steroid-free.
I was never the largest man on that stage. Symmetry won those titles, not size.
What I did not see then: the animal protein I was living on was wrecking my kidneys and my cardiovascular system, even while I looked healthy.
At 65 I no longer train for mass. I train for function, the kind a Ninja Warrior competitor or a lightweight UFC fighter needs. There are no long-lived giants.
I eat all I want and never obsess over macros. Fiber-rich whole foods: nuts, seeds, whole grains, berries, beans and greens. Bread stays in check.
THE GAME-CHANGER
Zero Rest Periods
For the past year I have eliminated traditional rest completely. Instead of sitting between sets, I do 90 seconds of continuous, fluid aerobic movement using as many body parts as I can.
Resistance and cardio at the same time. It saves me about an hour a day.
The 90 seconds is Between Set Aerobics — watch it on the Training Videos page. New training pictures are coming this fall. I am in even better shape now than in the photos on this page.
How The Split Runs
The Structure
Four-day split, six days a week, overlapping. Groups get hit twice one week, once the next.
Muscle Confusion
Change reps and rest every 6 to 8 weeks. When you stop getting sore, change the program.
How I Measure Now
I used to write down resistance levels. With bands I use the mirror and the scale instead.
My Two Hard Limits
I never drop below 8 reps, and I never go past 3 sets. That is an injury talking, and I listen to it. Rest is always replaced with 90 seconds of aerobics.
Three Cycles, 6 To 8 Weeks Each
Same three cycles I was taught. The only thing I changed is the dead time.
CYCLE 1
Pure Strength
THE CLASSIC
4 to 6 sets, 1 to 3 reps, 60 seconds rest.
MY VERSION
8+ reps, 3 sets maximum, 90 seconds of movement instead of rest.
CYCLE 2
Max Hypertrophy
THE CLASSIC
4 to 6 sets, 8 to 10 reps, 2 minutes rest.
MY VERSION
90 seconds of movement instead of 2 minutes of dead time.
CYCLE 3
Intermediate Fibers
THE CLASSIC
4 to 6 sets, 12 to 15 reps, 90 seconds rest.
MY VERSION
My sweet spot. 90 seconds of movement, every time.
DAY ONE
DAY TWO
DAY THREE
DAY FOUR
Take It With You
The full split as a printable PDF, and the instructional videos for every movement on this page.
Want the program I won the titles with? 5 to 6 sets, with deadlifts and leg press after squats and lunges. Six sets is for younger people; over 40, stop at 5.