Men’s Training · 4 weeks
Men’s Balanced Muscle: 4 Weeks
A men-focused rotation that balances upper, lower, and total-body volume with enough recovery.
Preview the full scheduleGoalPractice controlled muscle-building volume
LevelReturning or intermediate
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Band or cable station · Optional machines
Men FocusedMuscleUpper LowerControlled
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Men’s Muscle: Upper EmphasisDay 1 · 40–55 min · 5 exercisesPREVIEW
- Week 1 · Day 2Men’s Muscle: Lower EmphasisDay 3 · 40–55 min · 5 exercisesPREVIEW
- Week 1 · Day 3Men’s Muscle: Carry FinishDay 5 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 1Men’s Muscle: Upper EmphasisDay 8 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 2Men’s Muscle: Lower EmphasisDay 10 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 3Men’s Muscle: Carry FinishDay 12 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 1Men’s Muscle: Upper EmphasisDay 15 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 2Men’s Muscle: Lower EmphasisDay 17 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 3Men’s Muscle: Carry FinishDay 19 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 1Men’s Muscle: Upper EmphasisDay 22 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 2Men’s Muscle: Lower EmphasisDay 24 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 3Men’s Muscle: Carry FinishDay 26 · 40–55 min · 5 exercisesPREVIEW