The Compact Gym Training Week | 4 Day Split

The Compact Gym Training Week (4 Day Split)

M: Chest   T:Back   W: Legs   Th: Shoulders & Arms


By: Ian Lauer CSCS



Before we get started on the workout, let’s take a moment to explain the “Chest, Back, Legs, Shoulders & Arms” split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days, then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  This five day single body part split is awesome for hitting every major muscle group once per week.  It allows a person with 3-4 hours a week available to work out to make unbelievable gains.  Believe it!  In Four 35-55 minute workouts, as listed here, you can create a rock hard physique.

The following is a program designed to whip your entire body into shape.  This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.


Monday (Chest)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first FOUR exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform the first FOUR of the listed exercises for 5 sets ranging from 5-20 repetitions.  Then perform the final exercise (Push-Ups) for TWO sets to complete temporary muscle fatigue.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Close Grip Bench Press
  3. Push-Ups (feet on bench)
  4. Neutral Grip Bench Press
  5. Push-Ups


  • Crunches
  • Plate Twists


Tuesday (Back)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bent-Over Row (Overhand)
  2. Lat Pulldown (Overhand)
  3. Bent-Over Row (Neutral Grip)
  4. Lat Pulldown (Underhand)
  5. Straight Arm Lat Front Pull Down


  • Sit-Ups
  • Supermans
  • Bicycle



Thursday (Legs)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10,8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions per set. Perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Leg Press
  2. Calf Raises
  3. Single Leg Press
  4. Single Leg Calf Raises
  5. Alternating Lunges (plate in each hand)
  6. Stiff Leg Deadlift
  7. Wall Sit (hold for TIME rather than REPS)


  • Kickouts Seated on the bench
  • Twisting Plank
  • V-Ups or Toe Touches 


Friday (Shoulders & Arms)

Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions of each of the abdominal exercises.

Intermediates: Perform the first SEVEN exercises for 3 sets 15,12,10 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform the ALL Listed exercises for 3-4 sets ranging from 5-20 repetitions. Follow that with 3 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Shoulder Press
  2. Upright Row
  3. Plate Side Raises
  4. Standing Barbell Style Curl
  5. Triceps Pushdown
  6. Plate Curls
  7. Reverse Grip Triceps Pushdown
  8. Shrugs
  9. Rear Flies (plate in each hand)


  • Leg Raises (sitting on bench)
  • Bicycle
  • Plank


 levergym compact gym equipment

There you go!  That is a great training week on the POWERTEC Compact Gym.   I recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Compact Gym and create the physique you deserve!


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