Free Instagram workout plan carousel template

Four-Day Split

A workout split for Instagram: the week as one table, each training day as a gym-board card with sets and reps, concrete grey and safety orange.

Opens in the editor: describe your topic and AI rewrites every slide in this design, or edit it yourself.

What’s on the slides

Slide 1
4 days · 50 minutes each
The split that got me stronger in 12 weeks
Slide 2
The whole week
Upper, lower, rest. Twice.
Every muscle twice a week, and two full days off to grow.
Slide 3
Day 1
Push heavy
Bench press — 4 × 6
Chest-supported row — 4 × 8
Slide 4
Day 2
Squat day
Back squat — 4 × 5
Romanian deadlift — 3 × 8
Slide 5
Days 3–4
B days
Overhead press — 4 × 6
Weighted pull-up — 4 × 6
Slide 6
The rule that makes it work
Hit the top reps, add 2.5 kg
Every set at the top of the range with one rep in the tank? Next week goes up. Miss twice in a row? Drop 10% and build back. That’s the whole program.
Slide 7
Save it. Start Monday.
Comment “SPLIT” and I’ll send you the printable log sheet.

Open it in the editor with “Use this template”. No install.
Make it yours: type your topic and let AI rewrite every slide in this design with matching photos, or change the words, photos and colours yourself.
Export at 1080 × 1350 (4:5), one image per slide, and post.