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4-Week Strength Training Program

The document outlines a 4-week leg workout program that focuses on lower body exercises like squats, lunges, calf raises, and hamstring curls. It also includes rest times between sets and notes on execution. Similarly, it provides 4-week push and pull workout programs that target the chest, shoulders, triceps, back and biceps with exercises such as overhead presses, rows, and lat pulldowns. Each workout is broken into weeks that progressively increase weight and decrease reps with focus on form and full recovery between sets.

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Jonathan Hypegrups
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101 views3 pages

4-Week Strength Training Program

The document outlines a 4-week leg workout program that focuses on lower body exercises like squats, lunges, calf raises, and hamstring curls. It also includes rest times between sets and notes on execution. Similarly, it provides 4-week push and pull workout programs that target the chest, shoulders, triceps, back and biceps with exercises such as overhead presses, rows, and lat pulldowns. Each workout is broken into weeks that progressively increase weight and decrease reps with focus on form and full recovery between sets.

Uploaded by

Jonathan Hypegrups
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Legs Rest Time/Additional Notes

Week 1
Squat 10. 8. 6. full recovery in between sets
Leg Press 2x15-20, 2x8-10 heavier 1-2 min.
Quad Extension 3x12, 1x failure, one drop set to failure again 1-2 min.
Hamstring Curl 3x12 1-2 min.
Smith Machine Lunge 3x8-10, 1xburnout 1-2 min. 30second rest before last set
Standing Calf Raise 4x15-20 1 second pause at top and bottom of reps
Seated Calf Raise 3x20, last set to failure 1 second pause at top and bottom of reps

Week 2
Squat 4. 4. 2. full recovery in between sets
Leg Press 3x10-12, 1x20-25 1-2 min.
Smith Machine Lunge 3x12, 3 sec. eccentric, 3 sec. concentric 1-2 min.
Kneeling Hamstring Curl 3x12 1-2 min.
Smith Machine RDL/good morning 3x10-12, last set dropset 1-2 min.
Standing Calf Raise 4x15-20 1 second pause at top and bottom of reps
Seated Calf Raise 3x20, last set to failure 1 second pause at top and bottom of reps

Week 3
Squat 5. 3. 1. full recovery in between sets
Leg Press 3x10-12, 1x20-25 1-2 min.
Goblet Squat 3x12, 2 sec. pause at top 1-2 min.
Lying Hamstring Curl 3x122 sec, pause at top 1-2 min.
Bulgarian Split Squat 3x10-12, 3 sec. eccentric 1-2 min.
Standing Calf Raise 4x15-20 1 second pause at top and bottom of reps
Seated Calf Raise 3x20, last set to failure 1 second pause at top and bottom of reps

Week 4
Squat 8. 6. 4. full recovery in between sets
Leg Press 3x10-12, 1x20-25 1-2 min.
Quad Extension 3x12 1-2 min.
Barbell RDL 3x12, 3 sec. eccentric 1-2 min.
Staggered Stance RDL 3x10-12, last set dropset 1-2 min.
Standing Calf Raise 4x15-20 1 second pause at top and bottom of reps
Seated Calf Raise 3x20, last set to failure calf raises are to be done slow & controlled every rep

Push Day 1
Week 1
Seated OHP 5 rep max followed by 3x8 full recovery
Close Grip Bench Press or Dips 12.12.15 full recovery
Incline DB Press 3x12 1-2 min
Skullcrushers 4x12-15 1-2 min
Lateral Raise 4x12-15 1-2 min.
Pec Deck 4x12-15, last set dropset to failure 30 sec.-1 min.
Incline Machine Press 3x10-12 1-2 min

Week 2
DB Shoulder Preas 10.8.6 full recovery
Close Grip Bench Press or Dips 8.10.15 full recovery
Incline DB Press 3x12 1-2 min
Tricep Extension Rope Attachement 4x12-15 1-2 min
Lateral Raise 4x12-15, last set to failure 1 min
Cable Fly 4x12-15, last set dropset to failure 1-2 min
Overhead Tricep Extension 3x10-12 1 min.

Week 3
Shoulder Press 4.4.2 full recovery
Close Grip Bench Press 10.10.12 full recovery
Incline DB Press 3x12 1-2 min
Tricep Extension V Bar 4x12-15, last set to failure 1-2 min
Cable Lateral Raise 4x12-15, last set to failure 1 min
Neutral Cable Fly 4x12-15 1-2 min
Overhead Tricep Extension 3x10-12 1 min.

Week 4
Seated Barbell OHP 5.3.1 full recovery
Close Grip Bench Press 10.12.12 full recovery
Incline DB Press 3x12 1-2 min
Skullcrushers 4x12-15 1-2 min
Lateral Raise 3x12-15, 1x8-10 heavy drop set 12-15 more 1-2 min
Incline Bench Cable Fly 4x12-15, last set double dropset to failure 1-2 min
Seated Overhead Tricep Extension 3x10-12 1 min.

Pull Day 1
Week 1
Deadlift 5.3.1 full recovery
Tempo Squat (3 sec. down 2 sec. Hold) 5.3.1 full recovery
Weighted Pullups 4x10-12 1-2 min
T Bar Row 3x8-10 1-2 min
Seated Cable Row 4x12, last set to failure 1-2 min
Cable Pullover 3x15 1-2 min
Shrugs 3x20-30 1 min

Week 2
Deadlift Max full recovery
Pause Squat Max full recovery
Lat Pulldown 4x10-12 1-2 min
Seal Row 3x8-10, 1x15 1-2 min
DB Row 4x12 1-2 min
Cable Pullover 3x10-12, last set dropset 1-2 min
Pause Shrugs (1-2sec. Hold) 3x15-20 1 min

Week 3
Deadlift Max full recovery
Pause Squat Max full recovery
Reverse Grip Lat Pulldown 4x12-15 1-2 min
Chest Supported Row 4x10 1-2 min
Seated Cable Row- Lat Pulldown Bar 3x12-15, 1x failure 1-2 min
Cable Pullover 3x12-15 1-2 min
Smith Machine Shrugs 3x20-30 1 min

Week 4
Deadlift 4.4.2 full recovery
Pause Squat 4.4.2 full recovery
Lat Pulldown 1x15, 2x12, 1x8 3 sec eccentric 1-2 min
Chest Supported Row 3x8-10, last set to failure 1-2 min
Seated Cable Row 4x8-12 1-2 min
Cable Pullover 3x12-15 1-2 min
Land mine Shrugs 3x20-30 1 min

Push Day 2
Week 1
Pre Exhaustion Pec Deck 2x12-15 1 min
Incline Bench Press 3 rep max full recovery
Seated Machine OHP 3 rep max full recovery
Incline DB Press 4x12 1-2 min
Lateral Raise 3x10-12, last set to failure 1-2 min
Tricep Extension- any variation 4x12-15 1-2 min
Rear Delt DB Flys 4x12-15 1-2 min

Week 2
Pre Exhaustion Cable Fly 2x12-15 1 min
Bench Press 10.8.6 full recovery
Standing Military Press 10.8.6 full recovery
Incline DB Press 4x12 1-2 min
Lateral Raise 3x10-12 1-2 min
Tricep Extension- any variation 4x12-15 1-2 min
Facepulls 4x12-15 1-2 min

Week 3
Pre Exhaustion Cable Fly 2x12-15 slow 1 min
Bench Press 4.4.2 full recovery
Standing Military Press 4.4.2 full recovery
Incline DB Press 4x12 1-2 min
Lateral Raise 3x10-12 1-2 min
Tricep Extension- any variation 4x12-15, last set double dropset 1-2 min
Rear Delt DB Flys 4x12-15 1-2 min

Week 4
Pre Exhaustion Pec Deck or Cable Fly 2x12-15 slow 1 min
Incline Bench Press 5.3.1 full recovery
Smith Machine Shoulder Press 10.12.15 full recovery
Incline DB Press 2x6-8, 2x12 1-2 min
Lateral Raise 3x15-20 1-2 min
Tricep Extension- any variation 3x15-20, 1x absolute failure 1-2 min
Facepulls 4x12-15, last set to failure 1-2 min

Pull Day 2
Week 1
Sumo Deadlift 4.4.2 full recovery
Front Squat 4.4.2 full recovery
Lat Pulldown 4x10-12, last set pause reps at bottom 1-2 min
Supinated Grip Machine Row 3x8-10, 1xfailure 1-2 min
Smith Machine Row 4x12, last set to failure 1-2 min
Cable Pullover 3x12-15 1-2 min
Shrugs 3x20-30 1-2 min

Week 2
Sumo Deadlift 4.4.2 full recovery
Front Squat 4.4.2 full recovery
Weighted Pull-ups 4x10-12, 3 sec. eccentric 1-2 min
Heavy DB Row 3x8-10 1-2 min
Smith Machine Row 3x12-15, 1x6-8 3sec eccentric & concentric 1-2 min
Cable Pullover 3x12-15 1-2 min
Shrugs 3x20-30 1-2 min

Week 3
Sumo Deadlift max full recovery
Front Squat 3x8-10, 3 sec. Pause at bottom full recovery
Neutral Grip Lat Pulldown 4x10-12, 3 sec. eccentric 1-2 min
High Machine Row 3x8-10, 1 sec. Pause at contraction 1-2 min
Smith Machine Row 4x12, last set to failure 1-2 min
Cable Pullover 3x12-15, 3 sec eccentric 1-2 min
DB Shrugs 3x20-30 1-2 min

Week 4
Sumo Deadlift 10.8.6 full recovery
Front Squat 10.8.6 full recovery
Lat Pulldown 2x6-8, 2x12-15 3 sec. eccentric 1-2 min
T Bar Row 3x8-10, 30 sec. Rest then to failure 1-2 min
Smith Machine Row 4x10-12 1-2 min
Cable Pullover 3x15-20 1-2 min
Smith Machine or Landmine Shrugs 3x20-30 1-2 min

Run this program twice. Test your maxes in between each cycle and take a deload week afterwards.

Use this chart to pick your weights for volume work:


Reps: % of Max:
10 60%
8 70%
6 80%
4 85%
4 85%
2 93%

The split is designed Legs- Week 1, Push Day 1- Week 1, Pull Day 1- Week 1, Rest, Push Day 2- Week 1, Pull Day 2- Week 1, Rest

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