Jessie Allen

Clay

Elijah McCoy

Josephine

Tyler

Awesome work out! Any alternatives if you don’t have certain machines? Thanks again Ryan!

Cameron

Deven Dixon

The 4-day training split is meant for someone who doesn't have a ton of time to spend in the gym each week, but still wants to get the most out of their workouts. This split is generally more tailored toward bodybuilding workouts, but will still include bench and squat for a small amount of powerlifting work as well.

You'll have 4 workouts spread throughout the week and I would generally recommend training every other day. For example you could run your workouts Monday, Wednesday, Friday, and Sunday, but feel free to space out your workouts however best fits your schedule. 

This training split will be based on an upper-lower split where you'll have a full upper-body day followed by a full lower-body day the next training day. This style of training is still going to be super effective and will save you time if you don't have 6 or 7 days to workout each week.

THE DAILY DENGLER

POWERBUILDING 9-WEEK

4-Day Training Split

5-Day Training Split

6-Day Training Split

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Powerlifter, Bodybuilder, & Athlete

Day 1 UPPER BODY #1

Day 2 LOWER BODY + SHOULDERS #1

Day 3 UPPER BODY #2

Day 4 LOWER BODY + SHOULDERS #2

4-Day Training Split

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