The Wallace Performance 4-Week Full-Body Training Plan is designed for beginner gym-goers seeking a structured, effective introduction to strength training. This program follows a balanced 3-days-on, 4-days-off schedule, allowing ample time for recovery while maximizing progress. Each session targets all major muscle groups with a mix of compound movements and isolation exercises, promoting muscle development, strength, and overall fitness.

The training focuses on proper form, progressive overload, and manageable intensity levels to ensure safety and sustainable growth. The 3-day structure provides flexibility for any schedule, making it perfect for those balancing fitness with busy lives.

Key Features:

	•	Full-body workouts to engage all major muscle groups in every session.
	•	Progressive overload principles to gradually build strength and endurance.
	•	Beginner-friendly approach with easy-to-follow instructions for each exercise.
	•	4 rest days to prioritize recovery, muscle repair, and prevent burnout.

Whether your goal is to build confidence in the gym, kickstart your fitness journey, or create a sustainable exercise habit, this program offers a straightforward path to success. Pair this guide with proper nutrition for optimal results and step confidently into the world of fitness with Wallace Performance!

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👨🏽‍🚒 FIT4DUTY | 4-Week Strike Series 🔥🇺🇸

Unleash Your Power | Vol. I

[ Nutrition Guide ]

[ 7-Day Trial ]

[ Back ]

[ Legs ]

[ Chest ]

[ Tricep ]

[ Bicep ]

[ Shoulders ]

[ Lower Body ]

[ 4-Week Program ]

[ 4 Week Full Body ]

6 Week Body Part Split

[ Upper Body ]

[ Stairmaster ]

[ Core ]

[ Core 2.0 ]

The Gut Check

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W1/D1 Full Body #1

W1/D2 Rest

W1/D3 Full Body #2

W1/D4 Rest

W1/D5 Full Body #3

W1/D6 Rest

W1/D7 Rest

W2/D1 Full Body #1

W2/D2 Rest

W2/D3 Full Body #2

W2/D4 Rest

W2/D5 Full Body #3

W2/D6 Rest

W2/D7 Rest

W3/D1 Full Body #1

W3/D2 Rest

W3/D3 Full Body #2

W3/D4 Rest

W3/D5 Full Body #3

W3/D6 Rest

W3/D7 Rest

W4/D1 Full Body #1

W4/D2 Rest

W4/D3 Full Body #2

W4/D4 Rest

W4/D5 Full Body #3

W4/D6 Rest

W4/D7 Rest

Wallace Performance

Wallace Performance

[ 4 Week Full Body ]

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