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4-Day Intermediate Torso/Appendage Training Program
Momentum Method is a 4-day-per-week intermediate training program designed to build balanced strength and muscle through torso-focused and appendage-focused days, strategic volume, and structured progression.
The program alternates torso days (chest, back, delts) with appendage days (legs and arms), providing a perfect balance between upper and lower body development while supporting recovery. Each session challenges you enough to stimulate growth while preventing fatigue, making it ideal for intermediate lifters ready to break plateaus and make measurable progress.
Lifters with 6–18 months of consistent training experience
Individuals able to train 4 days per week
Lifters looking to build upper and lower body strength and muscle
Those who prefer structured, repeatable programming over random workouts
Training Frequency: 4 days per week
Torso Days (2x/week): Chest, back, and delts
Appendage Days (2x/week): Legs and arms
Primary Goal: Balanced hypertrophy and strength with full-body focus
Intensity Guidelines: Most working sets performed at 1–3 reps in reserve (RIR)
Progression: Load, rep, and performance-based progression
Alternating torso and appendage days allows frequent stimulation of all major muscle groups without excessive fatigue
Torso days focus on upper body strength and hypertrophy
Appendage days develop lower body and arm strength while complementing torso recovery
Volume and intensity are distributed to support long-term progress
This approach lets you train hard, recover effectively, and maintain consistent gains week after week.
Fully structured 4-day torso/appendage training split
Detailed exercise selection with sets, reps, rest, and intensity targets
Built-in logging and weekly progress tracking
Clear progression guidelines to drive measurable results
Momentum Method is built for lifters who know that real progress comes from consistency, smart programming, and proper execution—not chaos.
If you’re ready to build strength, size, and balanced muscle while training with purpose, this program provides the structure and framework to keep your momentum going week after week.
4-Day Intermediate Torso/Appendage Training Program
Momentum Method is a 4-day-per-week intermediate training program designed to build balanced strength and muscle through torso-focused and appendage-focused days, strategic volume, and structured progression.
The program alternates torso days (chest, back, delts) with appendage days (legs and arms), providing a perfect balance between upper and lower body development while supporting recovery. Each session challenges you enough to stimulate growth while preventing fatigue, making it ideal for intermediate lifters ready to break plateaus and make measurable progress.
Lifters with 6–18 months of consistent training experience
Individuals able to train 4 days per week
Lifters looking to build upper and lower body strength and muscle
Those who prefer structured, repeatable programming over random workouts
Training Frequency: 4 days per week
Torso Days (2x/week): Chest, back, and delts
Appendage Days (2x/week): Legs and arms
Primary Goal: Balanced hypertrophy and strength with full-body focus
Intensity Guidelines: Most working sets performed at 1–3 reps in reserve (RIR)
Progression: Load, rep, and performance-based progression
Alternating torso and appendage days allows frequent stimulation of all major muscle groups without excessive fatigue
Torso days focus on upper body strength and hypertrophy
Appendage days develop lower body and arm strength while complementing torso recovery
Volume and intensity are distributed to support long-term progress
This approach lets you train hard, recover effectively, and maintain consistent gains week after week.
Fully structured 4-day torso/appendage training split
Detailed exercise selection with sets, reps, rest, and intensity targets
Built-in logging and weekly progress tracking
Clear progression guidelines to drive measurable results
Momentum Method is built for lifters who know that real progress comes from consistency, smart programming, and proper execution—not chaos.
If you’re ready to build strength, size, and balanced muscle while training with purpose, this program provides the structure and framework to keep your momentum going week after week.