The Bogleg 4-Day Weight Program

This program is designed as a month long period, focusing on an upper body, lower body split (with arms split as well), hitting each muscle group twice per week.  It uses compound exercises as its foundation.  The order of exercises should always go from the largest muscles to the smallest muscles - i.e. start with squats or deadlifts on the lower body days, and finish with biceps.

The four weeks are different in terms of sets and reps.  In week 1, compound, heavy exercises are done in three sets of 12.  In week 2, the same exercises are done in 4 sets of 8.  In week 3, the exercises are done in 5 sets of 5, and in week 4 we will use a pyramid of sets in the following reps: 10, 8, 6, 4, 3, and 2.  Your set of 2 reps should be just below your one rep max for the lift being performed.

For each exercise on any given day, your last set should be to failure - it is perfectly okay if you need assistance to finish the number of reps in the set.  I recommend that you use a spotter at all times!  Especially for squats and bench press exercises.