Build your bodybuilding foundation from zero. This 8-week program runs on a simple, repeatable 4-day split that teaches you how to train each muscle group with purpose — no guesswork, every exercise, set, and rep laid out for you.

THE SPLIT
Monday: Push + Shoulders + Abs, plus 60-minute walk
Tuesday: Back + Arms + Legs
Wednesday: 60-minute walk (active recovery)
Thursday: Push + Shoulders + Abs
Friday: Back + Arms + Legs, plus 60-minute walk
Saturday & Sunday: Rest

PRIMARY REP RANGE
Most working sets are done in the 8–12 rep range — the classic hypertrophy range for building muscle.

WHO IT'S FOR
True beginners. No prior bodybuilding or structured lifting experience needed — if you can follow a list, you can run this program.

EQUIPMENT REQUIRED
Access to a commercial gym: cable machine / cable station, dumbbells, lat pulldown, seated cable row, leg press, leg extension and leg curl machines. Built around the equipment at Planet Fitness and similar gyms.

TIME COMMITMENT
Lifting sessions run about 60–75 minutes. Walks are 60 minutes, preferably outside, on Monday, Wednesday, and Friday.

CARDIO
LISS (low-intensity steady state): 60-minute outdoor walks on Monday, Wednesday, and Friday to burn fat and aid recovery while you build muscle.

WHAT YOU'LL LEARN
How to train chest, shoulders, back, arms, legs, and abs across a proven bodybuilding split; how to progress week to week; and how to pair lifting with walking to stay lean while you build muscle.

REST PERIODS
Rest 90 seconds to 2 minutes between exercises.

PROGRAM LENGTH
8 weeks

WHAT YOU GET WITH THE TRAINHEROIC APP
Your purchase includes full access to the TrainHeroic smartphone app (iOS and Android) — your program, your coach's programming, and your training data right in your pocket, wherever you train.

- Log every workout: record sets, reps, and weights as you train and build a complete training log
- Exercise demo videos with coaching points for every movement, so you train with confidence
- Track your progress: celebrate PRs, graph your gains, and monitor total volume lifted, total reps, and hours trained
- Built-in rest timers and training calculators keep you in your training flow
- View upcoming and past sessions on your training calendar, and move sessions when life happens
- Manage recovery with readiness insights
- See how your lifts stack up on global leaderboards