An intermediate 4-day full-gym program pairing chest & triceps, back & biceps, shoulders & core, and legs & glutes using barbells, dumbbells, cables, and machines.
The full gym experience distilled into 4 focused sessions — each one pairing muscles that complement each other for a clean pump and efficient recovery.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Chest Press Machine | 4 × 8-12 | 120s |
| Incline Dumbbell Press | 4 × 8-12 | 120s |
| Cable Chest Fly | 3 × 12-15 | 60s |
| Cable Tricep Pushdown Rope | 3 × 12-15 | 60s |
| Cable Overhead Tricep Extension - Rope | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lat Pulldown | 4 × 8-12 | 120s |
| Seated Cable Row | 4 × 8-12 | 120s |
| Dumbbell Row | 3 × 10-12 | 60s |
| Cable Bicep Curls | 3 × 12-15 | 60s |
| Hammer Curl | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Shoulder Press | 4 × 8-12 | 120s |
| Dumbbell Lateral Raise | 3 × 12-15 | 60s |
| Face Pulls | 3 × 12-15 | 60s |
| Machine Rear Delt Fly | 3 × 12-15 | 45s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Leg Press | 4 × 8-12 | 120s |
| Leg Curls | 4 × 10-12 | 90s |
| Leg Extension | 3 × 12-15 | 60s |
| Hip Thrust (Machine) | 3 × 10-12 | 60s |
| Standing Calf Raise (Bodyweight) | 3 × 15-20 | 45s |
The Full Gym Two-Muscle-Pair Split is 4 days a week, with sessions of about 55 minutes, over 8 weeks.
The Full Gym Two-Muscle-Pair Split uses a barbell, a cable machine, dumbbells and a pull-up bar, plus some bodyweight exercises.
The Full Gym Two-Muscle-Pair Split is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Always use a spotter or safety pins when training heavy. Warm up on cardio equipment for 5 minutes before each session.
Track this plan free — sets, rest timers & AI coaching
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