Build muscle – 4 days/week, 12 weeks

Build muscleBeginner12 weeks5 sessions/week

Four gym days a week: chest, shoulders and triceps · back and biceps · legs and glutes · shoulders, arms and core. The whole body is covered every week, shoulders and arms get two sessions. Wednesday's powerwalk is recovery.

How it works

Four days is a common layout for anyone who wants results without the gym taking over life. The layout is push–pull–legs–shoulders/arms, so two days in a row works: yesterday's muscles rest while the next group works.

Twelve weeks in three blocks of four. Block 1 (weeks 1–4): the beginner workouts, learn and build the habit. Block 2 (weeks 5–8): intermediate with free weights. Block 3 (weeks 9–12): same workouts, add one set to the first exercise and go to RIR 1. Weeks 4, 8 and 12 are deloads.

Progression

The app shows last time's weight on every set. Add when all sets succeed, drop 10% if stuck three workouts in a row. Log everything – the log is what shows you are moving forward.

If four days becomes three

Skip day 4 (shoulders, arms and core) that week – those muscles already got theirs on days 1 and 2.

What the weeks look like

Week 1–3

MondayChest, shoulders and triceps – beginnerBlock 1 · learn the movements

TuesdayBack and biceps – beginner

WednesdayPower walk 30 minEasy powerwalk – recovery

ThursdayLegs and glutes – beginner

FridayShoulders, arms and core – beginner

Week 4

MondayChest, shoulders and triceps – beginnerDeload: half the sets, same weights

TuesdayBack and biceps – beginnerDeload: half the sets, same weights

WednesdayPower walk 30 minEasy powerwalk – recovery

ThursdayLegs and glutes – beginnerDeload: half the sets, same weights

FridayShoulders, arms and core – beginnerDeload: half the sets, same weights

Week 5–7

MondayChest, shoulders and triceps – intermediateBlock 2 · intermediate, free weights

TuesdayBack and biceps – intermediate

WednesdayPower walk 35 minEasy powerwalk – recovery

ThursdayLegs and glutes – intermediate

FridayShoulders, arms and core – intermediate

Week 8

MondayChest, shoulders and triceps – intermediateDeload: half the sets, same weights

TuesdayBack and biceps – intermediateDeload: half the sets, same weights

WednesdayPower walk 35 minEasy powerwalk – recovery

ThursdayLegs and glutes – intermediateDeload: half the sets, same weights

FridayShoulders, arms and core – intermediateDeload: half the sets, same weights

Week 9–11

MondayChest, shoulders and triceps – intermediateBlock 3 · +1 set on the first exercise · RIR 1

TuesdayBack and biceps – intermediate

WednesdayPower walk 40 minEasy powerwalk – recovery

ThursdayLegs and glutes – intermediate

FridayShoulders, arms and core – intermediate

Week 12

MondayChest, shoulders and triceps – intermediateDeload: half the sets, same weights

TuesdayBack and biceps – intermediateDeload: half the sets, same weights

WednesdayPower walk 40 minEasy powerwalk – recovery

ThursdayLegs and glutes – intermediateDeload: half the sets, same weights

FridayShoulders, arms and core – intermediateDeload: half the sets, same weights

Run the program in Passboken

Get the app, pick the program and tap Start – the workouts are placed in your calendar and can be moved. Free, no ads.

GET IT ONGoogle Play DOWNLOAD ON THEApp Store THE SAME APP ON THE WEBOpen the web app

Sources and further reading are in the app under Learn. Passboken gives general advice and does not replace a doctor or dietitian. · Updated 2026-10-26