# Full Gym Two-Muscle-Pair Split

> An intermediate 4-day full-gym program pairing chest & triceps, back & biceps, shoulders & core, and legs & glutes using barbells, dumbbells, cables, and machines.

Goal: General Fitness · Level: Intermediate · Equipment: Barbell, Dumbbells, Cable Machine, Pull Up Bar, Bodyweight · 4 days/week · ~55 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/gf-full-gym-intermediate-2muscle

## Overview

The full gym experience distilled into 4 focused sessions — each one pairing muscles that complement each other for a clean pump and efficient recovery.

## The Program

### Day 1 – Chest & Triceps — Chest & Triceps

- **Chest Press Machine** — 4 sets × 8-12 reps, rest 90s
- **Incline Dumbbell Press** — 4 sets × 8-12 reps, rest 90s
- **Cable Chest Fly** — 3 sets × 12-15 reps, rest 60s
- **Cable Tricep Pushdown Rope** — 3 sets × 12-15 reps, rest 60s
- **Cable Overhead Tricep Extension - Rope** — 3 sets × 12-15 reps, rest 45s

### Day 2 – Back & Biceps — Back & Biceps

- **Lat Pulldown** — 4 sets × 8-12 reps, rest 90s
- **Seated Cable Row** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Row** — 3 sets × 10-12 reps, rest 60s
- **Cable Bicep Curls** — 3 sets × 12-15 reps, rest 60s
- **Hammer Curl** — 3 sets × 12-15 reps, rest 45s

### Day 3 – Shoulders & Core — Shoulders & Core

- **Dumbbell Shoulder Press** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Lateral Raise** — 3 sets × 12-15 reps, rest 60s
- **Face Pulls** — 3 sets × 12-15 reps, rest 60s
- **Machine Rear Delt Fly** — 3 sets × 12-15 reps, rest 45s
- **Plank** — 3 sets × 30s, rest 45s

### Day 4 – Legs & Glutes — Legs & Glutes

- **Leg Press** — 4 sets × 8-12 reps, rest 90s
- **Leg Curls** — 4 sets × 10-12 reps, rest 90s
- **Leg Extension** — 3 sets × 12-15 reps, rest 60s
- **Hip Thrust (Machine)** — 3 sets × 10-12 reps, rest 60s
- **Standing Calf Raise (Bodyweight)** — 3 sets × 15-20 reps, rest 45s

## Safety notes

Always use a spotter or safety pins when training heavy. Warm up on cardio equipment for 5 minutes before each session.