A perfect program to start with! Each muscle group is trained 3 times a week. Great for strength and conditioning.


  • Awesome beginner/moderate training program that focuses on symmetry and improving overall strength. Great after a training break or when first starting up. It’s not considered an intense program.
  • It’s a 4-day a week program. You train several muscle groups each training sessions.
  • You will train each muscle group 3 times each week, but hit it from a slightly different angle each session.
  • After warm ups on the first exercise, complete 4 working sets of 8-12 reps.
  • After 4-6 weeks change to a more specific / intense program.


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