Ryan Dengler

4-Day Training Split

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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.

Workouts

Day 1 UPPER BODY #1
Day 1 UPPER BODY #1
4.9
9
Day 2 LOWER BODY + SHOULDERS #1
Day 2 LOWER BODY + SHOULDERS #1
4.7
5
Day 3 UPPER BODY #2
Day 3 UPPER BODY #2
4.9
3
Day 4 LOWER BODY + SHOULDERS #2
Day 4 LOWER BODY + SHOULDERS #2
4.9
3
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

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Reminders
Set workout reminders to stay on track!
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About Ryan Dengler

Online personal trainer

What’s up guys, my name is Ryan Dengler! I’m currently a student at The Ohio State University and have been working out for over 7 years consistently now. I started out as a football, basketball, and baseball athlete and transitioned more specifically into powerlifting and bodybuilding after high school. I became a certified personal trainer when I was 18 years old and have trained hundreds of clients online since that time. I started up a fitness YouTube channel when I was 14 years old in order to help and inspire as many people as I could possibly reach. Since then, my YouTube has grown to nearly 150k subscribers and I put out new YouTube videos 1-2 times per week. I want to help all of you guys to become the best versions of yourselves, whether that’s in strength, hypertrophy, athletics, etc, so let’s get to work and start pushing ourselves towards progressing every single day!

Frequently asked questions

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Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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