Whether you're just starting out, leveling up, or pushing elite boundaries, find the perfect gym-based workout split crafted using sports science principles. Maximize results in just 4 days a week. Visual guide included!

Here's an ideal workout split using the S3N Training Logic:

• 4 days per week
• 1-hour sessions
• Male and female
• Heights ranging from 5'4" to 5'10"
• Beginner (Losing Weight), Intermediate (Gaining Muscle), Advanced (Building Strength)
• Gym access
• No health concerns

🔰 Beginner (Goal: Losing Weight)

Day 1 - Monday (Full-Body Fat Burn)

1. Treadmill Intervals – 20 mins | RPE 6-7
2. Goblet Squats – 3 sets | 12-15 reps | RPE 6
3. Dumbbell Bench Press – 3 sets | 10-12 reps | RPE 6
4. Seated Cable Row – 3 sets | 12-15 reps | RPE 6
5. Plank – 3 rounds | 30 sec hold

Day 2 - Tuesday (Active Recovery / Cardio Focus)

1. Stationary Bike – 30 mins | RPE 5-6
2. Stretching + Mobility – 15 mins

Day 3 - Thursday (Strength & Conditioning)

1. Leg Press – 3 sets | 10-12 reps | RPE 7
2. Lat Pulldown – 3 sets | 12-15 reps | RPE 6
3. Push-Ups (assisted if needed) – 3 sets | max reps | RPE 7
4. Dumbbell Deadlifts – 3 sets | 12 reps | RPE 7
5. Russian Twists – 3 sets | 20 reps

Day 4 - Saturday (Metabolic HIIT Circuit)

• 3 rounds of:

• Jump rope – 1 min
• Kettlebell swings – 15 reps
• Dumbbell Thrusters – 12 reps
• Mountain Climbers – 20 sec

Rest – 90 sec between rounds

⚙️ Intermediate (Goal: Gaining Muscle)

Day 1 - Monday (Push Day)

1. Barbell Bench Press – 4 sets | 6-10 reps | RPE 7
2. Incline Dumbbell Press – 3 sets | 8-10 reps | RPE 7
3. Dumbbell Shoulder Press – 3 sets | 10-12 reps | RPE 7
4. Triceps Rope Pushdown – 3 sets | 12-15 reps | RPE 7
5. Overhead Dumbbell Triceps Extension – 3 sets | 12-15 reps

Day 2 - Tuesday (Pull Day)

1. Weighted Pull-Ups or Lat Pulldown – 4 sets | 8-10 reps | RPE 8
2. Barbell Row – 3 sets | 8-10 reps | RPE 7
3. Seated Cable Row – 3 sets | 10-12 reps
4. Face Pulls – 3 sets | 12-15 reps
5. Barbell Curls – 3 sets | 12-15 reps

Day 3 - Thursday (Legs + Core)

1. Barbell Back Squat – 4 sets | 6-10 reps | RPE 8
2. Leg Curl Machine – 3 sets | 12-15 reps
3. Walking Lunges – 3 sets | 10 reps per leg
4. Standing Calf Raises – 3 sets | 15-20 reps
5. Cable Crunches – 3 sets | 15 reps

Day 4 - Saturday (Upper Hypertrophy Focus)

1. Dumbbell Chest Press – 4 sets | 10-12 reps | RPE 7
2. Lateral Raises – 3 sets | 12-15 reps
3. Hammer Curls – 3 sets | 12-15 reps
4. Rear Delt Flyes – 3 sets | 15 reps
5. Hanging Leg Raises – 3 sets | 10-15 reps

🔱 Advanced (Goal: Building Strength)

Day 1 - Monday (Squat Focus)

1. Back Squat – 5 sets | 4-6 reps | RPE 8
2. Front Squat – 4 sets | 6-8 reps
3. Romanian Deadlifts – 3 sets | 10 reps
4. Leg Extensions – 3 sets | 15 reps
5. Standing Calf Raises – 4 sets | 15-20 reps

Day 2 - Tuesday (Bench Focus)

1. Barbell Bench Press – 5 sets | 4-6 reps | RPE 8
2. Weighted Dips – 4 sets | 6-8 reps
3. Incline Dumbbell Press – 3 sets | 10 reps
4. Cable Chest Fly – 3 sets | 15 reps
5. Triceps Skullcrushers – 3 sets | 10-12 reps

Day 3 - Thursday (Deadlift Focus)

1. Barbell Deadlift – 5 sets | 3-5 reps | RPE 9
2. Pendlay Row – 4 sets | 6-8 reps
3. Weighted Pull-Ups – 4 sets | 8 reps
4. Dumbbell Shrugs – 3 sets | 12 reps
5. Barbell Curls – 3 sets | 10-12 reps

Day 4 - Saturday (Overhead Press + Full Body)

1. Standing Barbell Press – 5 sets | 4-6 reps | RPE 8
2. Dumbbell Arnold Press – 3 sets | 10 reps
3. Barbell Power Clean – 3 sets | 3 reps
4. Farmer's Walk – 3 rounds | 30 sec
5. Plank – 3 rounds | 60 sec hold

Additional note:

This is workout protocol can serve as our baseline, and we can change it further based on your feedback.

🍀 To learn more about our Training and nutrition App: