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4-Week Strength Training Program

The document describes a 4-week training plan that includes exercises for the torso and legs, with an emphasis on strength and hypertrophy. Each week is divided into 4 days, with 3 sets of 5-6 repetitions for strength exercises and 8-10 repetitions for hypertrophy exercises, progressively increasing the weight over the weeks.

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34 views1 page

4-Week Strength Training Program

The document describes a 4-week training plan that includes exercises for the torso and legs, with an emphasis on strength and hypertrophy. Each week is divided into 4 days, with 3 sets of 5-6 repetitions for strength exercises and 8-10 repetitions for hypertrophy exercises, progressively increasing the weight over the weeks.

Translated by

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Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Week 1 Week 2 Week 3 Week 4

Day 1: Core strength BE REP WEIGHT BE REP WEIGHT BE REP WEIGHT BE REP WEIGHT
Flat bench press (33.7-35) 3 + 1 5 + 3 3+1 5 + 3 3 + 1 5 + 3 3 + 1 5 + 3
Narrow or wide jowl (78/70) 3+1 5 + 3 3+1 5 + 3 3+1 5 + 3 3+1 5 + 3
Military press dumbbell (20-22) 3 6 3 6 3 6 3 6
Dumbbell row (20-22) 3 6 3 6 3 6 3 6
Pulley openings (23-25) 3 10 3 10 3 10 3 10
Remo Gironda (55) 3 10 3 10 3 10 3 10
Biceps and Triceps (14/18) 3 6 3 6 3 6 3 6
Day 2: Legs strength BE REP WEIGHT BEING REP WEIGHT BE REP WEIGHT BE REP WEIGHT
Squats 3+1 5 + 3 3+1 5 + 3 3 + 1 5 + 3 3+1 5 + 3
Deadlift 3 6 3 6 3 6 3 6
Press 3 6 3 6 3 6 3 6
Quadriceps curls 3 10 3 10 3 10 3 10
Curl femoral 3 10 3 10 3 10 3 10
Twin press 4 20 4 20 4 20 4 20
Day 3: Hypertrophy Torso BE REP WEIGHT BE REP CURRENCY
Be Rep WEIGHT BE REP WEIGHT
Flat bench press (25-27.5) 4 8 4 8 4 8 4 8
Incline bench press with dumbbells
3 10+10 3 10+10 3 10+10 3 10+10
+ pulley crossing parallel to the ground
Bench press with reverse grip (10-12.5) 4 10 4 10 4 10 4 10
Flat bank openings + pull over + (8+8+8) (8+8+8) (8+8+8) (8+8+8)
3 3 3 3
push-ups x 2 (it's a set) x2 x2 x2 x2
Bird with dumbbell (8-10) 3 10 3 10 3 10 3 10
Triceps kickback with low pulley (15-18) 3 10 3 10 3 10 3 10
Day 4: Hypertrophy Legs BE REP WEIGHT BEING REP WEIGHT BE REP WEIGHT BE REP WEIGHT
Squats 4 8 4 8 4 8 4 8
Split maintained + elevation to the bank.
Working each set for the same leg 3 10+10 3 10+10 3 10+10 3 10+10
followed.
Leg press + leg extension
Continuously make the press and the leg 3 10+10 3 10+10 3 10+10 3 10+10
extension for the same leg
Juice 3 10 3 10 3 10 3 10
Leg curl 3 10 3 10 3 10 3 10
Calf raise multipower 4 20 4 20 4 20 4 20
Day 5: Hypertrophy Torso TO BE REP WEIGHT BE REP WEIGHT BE REP WEIGHT BEING REP WEIGHT
Pulling at the eyes (25-30) 4 8 4 8 4 8 4 8
Dumbbell row (20-22) 4 8 4 8 4 8 4 8
Shrugs + Diamond (18/15rep) 3 10 3 10 3 10 3 10
Bar curl (7.5) 3 10 3 10 3 10 3 10
Neck row with bar (7.5-10) 3 10 3 10 3 10 3 10
Press Arnold (8) 3 10 3 10 3 10 3 10
Hammer curl with pulley + hammer curl with
3 10+10 3 10+10 3 10+10 3 10+10
dumbbell (10/6-8)

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