The "X4" Method

One of the biggest realizations I've had after more than 10 years of lifting is that building muscle is much simpler than most people make it out to be.

That's really where the "By 4" or "x4" Method came from. I kept asking myself one simple question:

"What's the simplest workout program that can still build a great physique, get you strong, and leave enough time and energy to actually enjoy life outside the gym?"

For me, that's being able to lift while still having plenty left in the tank to surf and skateboard. For you, maybe it's boxing, jiu jitsu, basketball, running, hiking, or simply spending more time with your family.

I don't think fitness has to consume your life. I think it should compliment your life and make everything else better.

There are three versions of my program.

3x4

2x4

1x4

The number before the "x" tells you how many working sets you'll perform for each exercise, not counting your warm-up sets. The "4" represents the core four exercises you'll perform during each workout.

As a general guideline:

3x4: Around your first 0 to 2 years of consistent lifting.

2x4: Around 2 to 3+ years of consistent lifting.

1x4: Around 3+ years, or once you've built enough experience to truly take a set to failure and have a very solid base built.

These aren't strict rules though. What matters far more than how many years you've had a gym membership is how consistently you've trained during those years. Two years of focused, progressive training will almost always beat five years of constantly changing programs.

I also want to be clear that you don't have to "graduate" to the next version. If you've been lifting for years and genuinely enjoy doing three working sets instead of one, that's completely fine.

I'm not dogmatic about which version you follow. The point isn't to convince everyone that one approach is objectively better. The point is to find a program you enjoy enough to stick with for years because consistency will almost always beat whatever happens to be considered "optimal."

My Philosophy

My philosophy is pretty different from what you'll hear from most of the fitness industry. I spend very little time thinking about volume or frequency. Instead, I put almost all of my attention into getting stronger on all core lifts in a moderate rep range.

If someone is skinny and weak today, or overweight and weak today, and over the next few years they double or even triple the weight they can lift on their core exercises while eating well, I think it's completely reasonable to expect they'll have significantly more muscle.

Muscle is largely a byproduct of progressively getting stronger. Nutrition obviously matters too, but I think people spend far too much time looking for tiny optimizations and hacks while overlooking the "big obvious"

Just getting stronger.

But when I say get stronger I'm not meaning compared to the person next to you or other lifters in the gym, but compared to yourself.

If your lifts look completely different two or three years from now, there's a very good chance your physique will too.

So don't fall into the comparison trap, just aim to beat your previous version.

The Weekly Schedule

The By 4 Method is built around three lifting days each week with an optional fourth day. Simply leave one rest day between each workout.

For example:

Monday, Wednesday, Friday

or

Tuesday, Thursday, Sunday

The exact days aren't important. Pick a schedule you can realistically stick to while giving yourself a day to recover between sessions.

Workout 1: Chest, Shoulders & Triceps

• Press

• Fly

• Lateral Raise

• Triceps Pushdown

Workout 2: Legs

• Squat or Leg Press

• Hip Hinge

• Leg Extension

• Leg Curl

Workout 3: Back & Biceps

• Vertical Pull

• Horizontal Pull

• Rear Delt Fly

• Biceps Curl

That's the entire weekly program.

The optional fourth day is where I do my sprint session but also train my neck, forearms, abs, and calves. If it's easier for your schedule, you can also add those into your three lifting days instead and opt out of the fourth day.

I don't sweat the 4th day though, If I have the time and energy, I will train it.. If not, I just skip it and make sure I've hit my 3 other core lifting days.

Why I Teach Movement Patterns Instead of Exercises

One thing you'll notice is that I teach movement patterns instead of giving you my exact exercise list.

That's intentional because we all train in different environments. Some people have a fully equipped commercial gym. Others train at home with a rack and dumbbells. Some have access to machines while others don't.

I don't think it's important that you copy my exact exercises. What's important is understanding the movement you're trying to train, then choosing the variation that feels best for your body and that you can consistently get stronger on.

That said, if you'd rather not think through all of that yourself and just want the exact exercises I personally use, I've already laid everything out step by step inside Average To Jacked. I also included a complete exercise substitution list, so whether you're training at home or in a commercial gym, you'll know exactly what to do. You can learn more by clicking here.​

Rep Ranges

For your larger compound lifts, I recommend 6 to 10 repetitions.

For smaller isolation exercises, I recommend 8 to 15 repetitions.

These aren't magical numbers, and you can absolutely build muscle outside of these ranges. I simply think they provide one of the best balances between strength, muscle growth, joint comfort, and long-term progression.

Progression

Progression is straightforward.

Let's say your goal is 6 to 10 repetitions. If you get 8 clean reps this week, your goal next week is 9. Eventually you'll reach 10 across all sets, and once you do, increase the weight slightly. Your reps will naturally fall back toward 6, and then you simply repeat the process.

The concept is simple. Add reps until you reach the top of the range, then add a little weight and build the reps back up again.

I use this free app to track my workouts https://www.joinhevy.com/7BZ2W/2CTPL/

Rest Periods

For larger exercises, rest around 2 to 3 minutes between working sets.

For smaller isolation exercises, 1 to 2 minutes is usually enough.

Warm-ups

Before each workout, spend around 10 minutes doing some easy movement. Walking on a treadmill works perfectly.

After that, perform a few lighter ramp-up sets before your first major exercise. The goal is simply to prepare your muscles and joints for the heavier work ahead, not to tire yourself out before the workout even starts.

To Recap

I think fitness has become far more complicated than it needs to be.

My philosophy is to train your entire body at least once each week, focus on getting stronger in a moderate rep range, eat mostly whole foods, stay active outside the gym, recover well, and repeat that for years.

I don't believe you have to train every muscle two or three times a week unless that's simply the style of training you enjoy. I also don't think you need marathon workouts filled with endless exercises and 20+ sets a week per muscle.

Even if a muscle only receives one direct workout each week, it's still involved in plenty of other movements throughout your training. Your triceps contribute to pressing, your biceps help during pulling movements, and your shoulders are working across multiple upper-body exercises. Very few muscles are ever truly being trained just once a week.

That said, knowing what to do and consistently doing it are two very different things.

Maybe you still have questions about your training. Maybe you're not sure how to adjust the program to your equipment, how much you should be eating, or when it's time to make changes. Or maybe you simply want accountability and a place where you can ask questions without sorting through a thousand conflicting opinions online.

That's exactly why I created Average To Jacked.​

Inside you'll get my complete training system laid out step by step, exercise substitutions for both home and commercial gyms, nutrition guidance, meals plans, grocery guide, workout tracking via an app, and access to a private community with over 1,000 members. I also help members directly, so if you ever get stuck, you won't have to figure it out on your own.

If that sounds like the kind of support you're looking for, you can learn more here Average To Jacked Workout Program​

(btw my program is cheaper than one single personal training session, it's just a one time payment and you get lifetime access.)

Talk to y'all in the next one

Peace!

P.S. I also wrote a book called Average To Jacked that breaks down my entire training and nutrition philosophy step by step, including exactly how to train, eat, and get lean. It’s a more affordable option if you don’t need the app or community support, and it’s available in both physical and digital formats.

Grab a copy of my new book here: ​
https://a.co/d/01H2HxRn

Want my direct help? Join the online program and community

​Average To Jacked Workout Program​

Supplements I take (discount code: A2J) https://athlete.transparentlabs.com/2xo​

Workout App I Use (Follow me @ AverageToJacked)
​https://www.joinhevy.com/7BZ2W/2CTPL/​

​