4-Day Wholebuild Program Radar Chart – Burn, Muscle, Strength, Grind stats

Weekly Structure

Day
Exercise
Target
MonStrength BaseSquat + Bench + Back + Core
TuePush BaseOverhead Press + Lats + Legs + Core
Wed
Rest
Rest
ThuPull BaseDeadlift + Incline Push + Back + Core
FriBuild DayFront Squat + Shoulders + Arms + Core
Sat
Rest
Rest
Sun
Rest
Rest
Train four days a week. Each session hits the full body with a rotating anchor — strength, push, pull, and build.Smart structure, higher volume, and clean recovery. Wholebuild is for lifters who want progression with purpose.

Who It’s For

You’ve been consistent, and now you want more.
More frequency. More structure. More progress.
This split covers every muscle group twice a week, without burning you out.
Built for the ones who don’t just train — they train with intent.

Day 1 – Strength Base :Heavy Squat + Upper Push/Pull + Core

Excercise
Sets
Reps
Focus
Rest
Barbell Back Squat
4
5 - 8
Heavy quad + glute drive
90-120 sec
Dumbbell Bench Press
3
8 - 10
Chest + triceps, no bounce
60-90 sec
Chest-Supported Row
3
10 - 12
Mid-back squeeze, scapular control
60 sec
Lying Leg Curl
3
12 - 15
Hamstrings + posterior balance
45-60 sec
Cable Crunch (Rope)
3
15 - 20
Controlled core flexion
30 sec
Expect 50–60 minutes total.
‍Heavy squats lead the session, backed by balanced upper work and a clean core finish.You’re not easing in — Day 1 sets the tone for the week.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 2 – Push Base :Overhead Strength + Legs + Core

Excercise
Sets
Reps
Focus
Rest
Help
Standing Overhead Press
4
6 – 8
Shoulder + triceps drive, core bracing
90 sec
Chin-Ups (or Lat Pulldown)
3
8 – 10
Vertical pull + arm drive
60-90 sec
Bulgarian Split Squat
3
10 - 12
Single-leg control +
glute/quad balance
60 sec
Cable Lateral Raise
3
12 - 15
Shoulder isolation, delt focus
30-45 sec
Hanging Knee Raise
3
12 - 15
Lower abs + grip + core control
30 sec
Expect 45–55 minutes total.
‍Press heavy up top, challenge your pull, and finish with single-leg work and abs.Clean volume, clean structure — nothing wasted.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 3 – Pull Base :Hinge Strength + Chest + Back + Core

Excercise
Sets
Reps
Focus
Rest
Help
Deadlift (or RDL)
4
5 – 8
Posterior chain, hip drive, grip
90-120 sec
Incline Dumbbell Press
3
8 – 10
Upper chest control, shoulder-friendly
60-90 sec
Seated Cable Row
3
10 - 12
Back thickness, strict form
75 sec
Dumbbell Hammer Curl
3
10 - 12
Biceps + forearms
45 sec
Side Plank w/ Reach
2/side
30s
Oblique control + core anti-rotation
30 sec
Expect 50–60 minutes total.
‍Built around a strong hinge pattern, with upper push/pull volume and a functional core finisher.This one tests your pull, your grip, and your grit.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 4 – Build Day :Leg Volume + Delts + Arms + Core

Excercise
Sets
Reps
Focus
Rest
Help
Front Squat (or Leg Press)
4
8 – 10
Quad volume, upright tension
90 sec
Cable Lateral Raise
3
12 – 15
Shoulder shape, delts isolation
30-45 sec
Lat Pulldown / Pull-Ups
3
8 - 10
Back width, controlled stretch
60-90 sec
Rope Triceps Pushdown
3
12 - 15
Triceps finisher, clean lockout
30-45 sec
Rope Cable Crunch
3
15-20
Core tension + flexion control
30 sec
Expect 50–60 minutes total.
You’ve done the heavy work — this day locks it in. Volume-based leg work, delt detail, arms, and abs to close the week with intent.Not just for looks — this is how you build.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Optional Finisher – Arms & Core

Excercise
Sets
Reps
Focus
Rest
Help
EZ Bar Curl (or Cable Curl)
3
12 - 15
Arm pump + finish
30 sec
Overhead DB Triceps Extension
3
12 – 15
Long head stretch + finish
30 sec
Decline Sit-Up or Hanging Leg Raise
3
15 – 20
Core overload
30 sec
Quick, controlled, and built to finish the week with a little extra. Add it if you’ve got time — skip it if you’re already cooked.
The full 4-day Wholebuild split. Structured intensity, balanced volume, and zero wasted effort. Show up with purpose — your body will return the favor.
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