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  • 4 Day - Beginner

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    baraza786
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    This document outlines a 4-week strength training program with 4 sessions per week. Each session is broken down by exercise, sets, repetitions, and weight. Over the 4 weeks, the number of sets and repetitions generally decreases while weight increases, following a periodization model of increasing weight and decreasing volume over time. The goal is to progressively overload the muscles through adjustments to sets, reps and weight in a structured routine.

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    This document outlines a 4-week strength training program with 4 sessions per week. Each session is broken down by exercise, sets, repetitions, and weight. Over the 4 weeks, the number of sets and repetitions generally decreases while weight increases, following a periodization model of increasing weight and decreasing volume over time. The goal is to progressively overload the muscles through adjustments to sets, reps and weight in a structured routine.

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    © All Rights Reserved
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    5 views1 page

    4 Day - Beginner

    Uploaded by

    baraza786
    This document outlines a 4-week strength training program with 4 sessions per week. Each session is broken down by exercise, sets, repetitions, and weight. Over the 4 weeks, the number of sets and repetitions generally decreases while weight increases, following a periodization model of increasing weight and decreasing volume over time. The goal is to progressively overload the muscles through adjustments to sets, reps and weight in a structured routine.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    WEEK 1 WEEK 2 WEEK 3 WEEK 4

    DAY 1
    Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight

    Back Squat 4 10 4 8 4 8 5 6

    Bench Press 4 7 4 6 4 6 5 5

    Military Press 3 8 3 8 3 7 3 7

    BB Bent Over Row 3 12 3 12 3 8 3 8

    Hyperextensions 4 12 4 12 5 10 5 10

    WEEK 1 WEEK 2 WEEK 3 WEEK 4


    DAY 2
    Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight

    Deadlift 4 7 4 6 4 6 5 5

    Paused Bench Press 3 6 3 5 3 4 3 3

    Front Squat 3 8 3 7 3 6 3 5

    Wide Low Pulley Row 5 8 5 8 5 8 4 8

    WEEK 1 WEEK 2 WEEK 3 WEEK 4


    DAY 3
    Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight

    Box Squat 3 6 3 5 3 6 3 5

    Smith Incline Press 3 10 3 10 3 8 3 8

    1-Arm DB Rows 5 10 5 10 5 8 5 8

    Leg Extensions 4 12 4 10 4 10 4 8

    WEEK 1 WEEK 2 WEEK 3 WEEK 4


    DAY 4
    Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight

    Deadlift (Shin Pause) 3 6 3 5 3 6 3 5

    Bench Press 4 10 4 10 4 10 4 8

    Laying Hamstring Curl 3 15 3 12 3 10 3 8

    Close-grip Lat Pulldown 4 10 4 10 4 8 4 8

    Rope Overhead Cable Extensions 4 10 4 10 4 8 4 8

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