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4-Day Powerlifting Program Template

This document outlines a 4 day strength training program. Day 1 focuses on squats, deadlifts, chin ups, and rows. Day 2 focuses on bench press, close grip bench, and military press variations. Day 3 has squats, pull ups, and back extensions as main lifts. Day 4's main lifts are bench press, shrug variations, and close grip bench. Each day includes warm up sets, main lifts, accessory work, and mobility exercises. Rep ranges and sets are provided for each exercise.

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wesley
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© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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346 views36 pages

4-Day Powerlifting Program Template

This document outlines a 4 day strength training program. Day 1 focuses on squats, deadlifts, chin ups, and rows. Day 2 focuses on bench press, close grip bench, and military press variations. Day 3 has squats, pull ups, and back extensions as main lifts. Day 4's main lifts are bench press, shrug variations, and close grip bench. Each day includes warm up sets, main lifts, accessory work, and mobility exercises. Rep ranges and sets are provided for each exercise.

Uploaded by

wesley
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
  • Week 1 Workout Plan
  • Week 2 Workout Plan
  • Week 3 Workout Plan
  • Week 4 Workout Plan
  • Week 5 Workout Plan
  • Week 6 Workout Plan
  • Week 7 Workout Plan
  • Week 8 Workout Plan
  • Week 9 Workout Plan
  • Week 10 Workout Plan

Squat max 0 Enter one rep max to the left in each week.

Numbers will auto-p


Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 5 6 0 Bench Press 5 6
Overload 1 AMRAP Overload 1 AMRAP
Deadlift Variation 4 6 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

1
k. Numbers will auto-populate, use workout guide from webiste for further explanation and guidance!

Weight Day 3 Sets Reps Weight Day 4


Warm-Up Warm-Up
0 Pull-Ups 50 Shrug Variation
Pause Squat 3 5 Closegrip Bench
Ab Exercise

Main Lifts Main Lifts


0 Squat 5 10 0 Bench Press
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation
Lat Pulldowns 5 10-15 Military Press Variation
Curl Variation 3 10-15 Push-Ups
Weighted Plank 3 60-90 Triceps Ext Variation
Reverse Flyes
Lateral Raises
Mobility work 10+ Min Abs Exercise

Mobility Work

2
Sets Reps Weight

3 10
3 5-15
3 10

5 10 0

3 10-15
3 10-15
3 Failure
3 10-15
3 10-20
3 10-15
100

10+ Min

3
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Deadlift 6 4 0 Bench Press Variation 4 6 0
Overload 1 AMRAP Overload 1 AMRAP
Squat Variation 4 6 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Side Planks 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

4
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 5 10 0 Bench Press 5 10
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

5
Weight

6
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 6 4 0 Bench Press 6 4 0
Overload 1 AMRAP Overload 1 AMRAP
Deadlift Variation 4 6 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

7
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 4 10 0 Bench Press 4 10
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

8
Weight

9
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 4 5-10 0 Bench Press 4 5-10 0
Overload Squat 1 AMRAP Overload 1 AMRAP

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

10
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 4 10 0 Bench Press 4 10
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

11
Weight

12
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Deadlift 7 3 0 Bench Press Variation 4 8 0
Overload 1 AMRAP Overload 1 AMRAP
Squat Variation 3 8 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

13
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 4 8 0 Bench Press 4 8
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

14
Weight

15
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 8 3 0 Bench Press 8 3 0
Overload 1 AMRAP Overload 1 AMRAP
Deadlift Variation 4 5 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

16
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 4 8 0 Bench Press 4 8
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

17
Weight

18
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Deadlift 8 2 0 Bench Press Variation 4 8 0
Overload 1 AMRAP Overload 1 AMRAP
Squat Variation 3 8 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

19
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 4 8 0 Bench Press 4 8
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

20
Weight

21
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 4 5-10 0 Bench Press 4 5-10 0
Overload 1 AMRAP Overload 1 AMRAP

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

22
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 5 8 0 Bench Press 5 8
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

23
Weight

24
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 8 2 0 Bench Press 8 2 0
Overload 1 AMRAP Overload 1 AMRAP
Deadlift Variation 4 5 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

25
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 5 6 0 Bench Press 5 6
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

26
Weight

27
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Deadlift 10 1 0 Bench Press Variation 4 8 0
Overload 1 AMRAP Overload 1 AMRAP
Squat Variation 3 6 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

28
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 5 6 0 Bench Press 5 6
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

29
Weight

30
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 10 1 0 Bench Press 10 1 0
Overload 1 AMRAP Overload 1 AMRAP
Deadlift Variation 4 5 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

31
Day 3 Sets Reps Weight Day 4 Sets Reps
Warm-Up Warm-Up
Pull-Ups 50 Shrug Variation 3 10
Pause Squat 3 5 Closegrip Bench 3 5-15
Ab Exercise 3 10

Main Lifts Main Lifts


Squat 5 6 0 Bench Press 5 6
Back Ext. 3 5

Accessory Work Accessory Work


Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
Curl Variation 3 10-15 Push-Ups 3 Failure
Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
Reverse Flyes 3 10-20
Lateral Raises 3 10-15
Mobility work 10+ Min Abs Exercise 100

Mobility Work 10+ Min

32
Weight

33
Squat max 0
Bench Max 0
Deadlift Max 0

Day 1 Sets Reps Weight Day 2 Sets Reps Weight


Warm-Up Warm-Up
Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
Box Jump 3-5 3 Abs Exercise 3 5-10
Pause Squat 3 5 0

Main Lifts Main Lifts


Squat 5 3 0 Bench Press 5 3 0
Overload 1 AMRAP Overload 1 AMRAP
Deadlift 5 3 0

Accessory Work Accessory Work


Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
Face Pulls 5 8-10
Mobility Work 10+ min Rotary Cuff Work 100

Side Bends 3 10-20


Weighted Ab Exercise 5 10

Mobility 10+ Min

34
35
36

Common questions

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The progression of sets and reps for main lifts, such as squats and bench press, fluctuates between low reps with high sets and higher reps with fewer sets. This strategy follows a periodization approach where intensity and volume are varied to optimize strength gains and prevent plateaus by systematically challenging the muscles in different ways over time .

Face pulls and rotary cuff exercises focus on shoulder stability and strength, crucial for preventing injuries associated with heavy lifting. These exercises enhance the smaller stabilizing muscles and improve posture, which supports overall shoulder joint health, reducing the risk of impingements and injuries during compound lifts .

Mobility work is crucial for maintaining joint health, improving flexibility, and preventing injuries. By dedicating a minimum of 10 minutes per session, the program ensures that muscles and joints are adequately prepared for strenuous exercises while also aiding recovery by reducing muscle stiffness and enhancing range of motion .

Workload intensity is managed through a combination of varying exercises, rep counts, and use of weights on different days. The program includes a mix of high-intensity main lifts with lower reps, and less intense accessory work with higher reps, allowing recovery while continuously challenging the body. This strategic variation ensures consistent progress and adaptation while minimizing the risk of overtraining .

Overload in this exercise plan refers to performing additional reps or sets beyond what is typically completed, as indicated by AMRAP (As Many Reps As Possible) sets. This method is crucial because it pushes the body to adapt by enhancing strength and muscular endurance, driving muscle hypertrophy, and increasing the overall strength gains through progressive overload .

Exercises targeting grip strength, like grip holds, contribute to improved overall strength capacity as strong grips aid in executing other lifts more effectively. Long-term benefits include enhanced control over different lifting actions, reduced risk of injuries from losing grip, and increased hand and forearm muscular endurance, which are crucial for athletes and individuals engaging in manual labor tasks .

The warm-up activities, like box jumps and weighted chin-ups, are designed to elevate the heart rate, increase circulation, and activate large muscle groups. This physiological preparation enhances neuromuscular coordination and primes the muscular and cardiovascular systems for the intensity of the main lifts, thus reducing injury risk and improving performance during intense lifting sessions .

AMRAP sets challenge the athlete to perform as many repetitions as possible, fostering muscular endurance and strength by pushing the muscles to their limits. This intense effort stimulates more muscle fibers and increases metabolic stress, key drivers for hypertrophy and strength adaptations, by requiring maximum effort and concentration .

Incorporating both vertical (like military press) and horizontal pressing variations (like bench press) ensures comprehensive development of the upper body. Different muscle groups are targeted, enhancing shoulder, chest, and arm strength. This balanced approach not only improves functional strength but also helps in achieving muscular symmetry, which is essential for optimal athletic performance and injury prevention .

The inclusion of both compound and isolation exercises enhances muscle development by providing holistic training stimuli. Compound exercises, like squats and deadlifts, engage multiple muscle groups, leading to functional strength improvements. Isolation exercises, such as bicep curls and tricep extensions, target specific muscles, allowing for detailed muscle development and correcting muscular imbalances .

1 Squat max 0 Enter one rep max to the left in each week. Numbers will auto-p Bench Max 0 Deadlift Max 0 Day 1 Sets Reps Weig
2 k. Numbers will auto-populate, use workout guide from webiste for further explanation and guidance! Weight Day 3 Sets Reps
3 Sets Reps Weight 3 10 3 5-15 3 10 5 10 0 3 10-15 3 10-15 3 Failure 3 10-15 3 10-20 3 10-15 100 10+ Min
4 Squat max 0 Bench Max 0 Deadlift Max 0 Day 1 Sets Reps Weight Day 2 Sets Reps Weight Warm-Up Warm-Up Weighted Chin ups 1 25
5 Day 3 Sets Reps Weight Day 4 Sets Reps Warm-Up Warm-Up Pull-Ups 50 Shrug Variation 3 10 Pause Squat 3 5 Closegrip Bench 3 5
6 Weight 0
7 Squat max 0 Bench Max 0 Deadlift Max 0 Day 1 Sets Reps Weight Day 2 Sets Reps Weight Warm-Up Warm-Up Weighted Chin ups 1 25
8 Day 3 Sets Reps Weight Day 4 Sets Reps Warm-Up Warm-Up Pull-Ups 50 Shrug Variation 3 10 Pause Squat 3 5 Closegrip Bench 3 5
9 Weight 0
10 Squat max 0 Bench Max 0 Deadlift Max 0 Day 1 Sets Reps Weight Day 2 Sets Reps Weight Warm-Up Warm-Up Weighted Chin ups 1 2

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