The 1x4 Method

I wanted to share a program that I’ve been refining over this last year that I think a lot of you will get value from.

I’m calling it the 1x4 method.

I built this as a way to train hard, and efficient while still being able to balance other active hobbies and life outside of the gym.

What I found after running one set to failure for the past year is that there is a limit to how many exercises you can do in a session before you're not able to properly recover.

And that becomes a tradeoff.

I still wanted to skateboard, surf, hike, and just stay active on my off days, but I’d come into my next session still feeling beat up because I needed to be putting that extra energy into recovery instead of those additional activities.

It’s not that one set to failure is the problem, it’s that I was trying to layer too many exercises on top of it.

So instead of adding more, I focused on doing less, but doing it with more intent.

That’s where the 1x4 method comes from.

This is not for beginners.

if you are a beginner, go here.

This program is for an experienced lifter that wants to build a strong, jacked physique, follow one set to failure, and still be able to stay active outside of the gym.

Here’s how it works.

• You train 3 days per week using a push, legs, pull split.
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• Each workout has just 4 exercises.
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• Each exercise has one warm-up set, then one working set taken to failure with good form.
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• For simplicity, all movements can stay in the 6 to 10 rep range.

Day 1 – Push (Chest, Shoulders, Triceps)​
Incline Dumbbell Press
Chest Fly
Cable Lateral Raises
Tricep Pushdowns

Day 2 – Legs​
Leg Press
Trap Bar Romanian Deadlift
Leg Extension
Leg Curl

Day 3 – Pull (Back, Rear Delts, Biceps)​
Lat Pulldown
Chest-Supported Row
Rear Delt Fly
Incline Dumbbell Curl

Optional Day 4 (Accessories + Sprint Conditioning)

This is where you can cover what doesn’t fit cleanly into the main 3 days.

Neck curls
Forearms (wrist rollers)
Core (cable crunches)
Calves

Then finish with a set of sprints.

I do a simple warm-up consisting of lunges, skips, hops, 3 ramping sets of sprints, and then one all-out sprint for around 15 seconds.

Progression model

Pick a weight that puts you in the 6–10 rep range.
Track your reps.
Example: If you got 8 last week, aim for 9.
Once you hit 10 for that specific exercise/set, increase the weight by 5lbs/2.5kg, repeat.

I track all of my workouts with this app and it's free https://www.joinhevy.com/7BZ2W/2CTPL/

You can follow me at AverageToJacked

Important note on exercises

Most of you guys know I don’t care about the exact exercise as much as the movement pattern.

If you don’t have a machine or access to some of the exercises listed above, you swap it.

Lat pulldown → pull-ups
Incline dumbbells → machine or barbell
Leg press → squat variation

Same pattern will give you a similar result.

If you want a full list of substitutions so you can run this no matter what equipment you have, I put together a substitution list inside of A2J.

You can get it here.​

So that's essentially the 1x4 method and is exactly what I will be running the rest of 2026. I will be covering this in-depth in a video soon.
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If you have any questions about this routine or need help in anyway with your fitness goals, consider joining my private community and program where I will help you directly.
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You also get access to several other routines that work no matter your age starting point or equipment level.

Go here to learn more

⚡ Average To Jacked Workout Program​

Have a blessed week everyone and make some gains!

-Eric