Summary This full body 4-day split program is designed to fit your goals -- progressing over the 8 weeks to continue challenging gym goers with enough stimuli to continue to progress their strength and cardiovascular goals. Repetition ranges provided should be the number of repetitions it takes to reach fatigue (the point just before you cannot complete another full repetition). You will need to select weights that bring you to this point within those ranges. This split is 4 days per week: Push, Pull, Quads, Glutes/Hamstrings. When performing these movements, focus on the tempo and create a mind to muscle connection. Ex) Be intentional during your workout and focus on perfecting form and feeling the workout in the specific muscle you wish to target. Tempo: Ex. 3010 = 3 second negative, 0 second pause at the bottom, 1 second positive, 0 second pause at the top. You can think of it as 3-1 or 3 seconds down, 1 second up