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4 Week Program

The document outlines a 4-week workout program consisting of various exercises categorized into legs, push, and pull workouts, with specific sets, reps, weights, and intensity levels. Each week progresses in intensity, culminating in a deload week to allow recovery. The program emphasizes variations for exercises to accommodate different fitness levels.

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danielwragg96
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79 views1 page

4 Week Program

The document outlines a 4-week workout program consisting of various exercises categorized into legs, push, and pull workouts, with specific sets, reps, weights, and intensity levels. Each week progresses in intensity, culminating in a deload week to allow recovery. The program emphasizes variations for exercises to accommodate different fitness levels.

Uploaded by

danielwragg96
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

Week 1 Week 2 Week 3 Week 4 (Deload Week)

Day 1: Legs #1 Day 1: Legs #1 Day 1: Legs #1 Day 1: Legs #1

Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation
Barbell Back Squat 4x6 70% 1RM Front Squat Barbell Back Squat 4x6 72.5% 1RM Front Squat Barbell Back Squat 4x6 75% 1RM Front Squat Barbell Back Squat 4x6 60% 1RM RPE 6-7 Front Squat
Romanian Deadlift 4x8 65% 1RM RPE 8-9 Dumbbell Romanian Deadlift Romanian Deadlift 4x8 67.5% 1RM RPE 8-9 Dumbbell Romanian Deadlift Romanian Deadlift 4x8 70% 1RM RPE 8-9 Dumbbell Romanian Deadlift Romanian Deadlift 4x8 60% 1RM RPE 6-7 Dumbbell Romanian Deadlift
Walking Lunges 3x10 each leg RPE 8-9 Split Squats Walking Lunges 3x10 each leg RPE 8-9 Split Squats Walking Lunges 3x10 each leg RPE 8-9 Split Squats Walking Lunges 3x10 each leg RPE 6-7 Split Squats
Leg Extension 3x12 RPE 8-9 Single-leg Extension Leg Extension 3x12 RPE 8-9 Single-leg Extension Leg Extension 3x12 RPE 8-9 Single-leg Extension Leg Extension 3x12 RPE 6-7 Single-leg Extension
Hamstring Curl 3x12 RPE 8-9 Glute Ham Raise Hamstring Curl 3x12 RPE 8-9 Glute Ham Raise Hamstring Curl 3x12 RPE 8-9 Glute Ham Raise Hamstring Curl 3x12 RPE 6-7 Glute Ham Raise
Standing Calf Raise 4x15 RPE 8-9 Seated Calf Raise Standing Calf Raise 4x15 RPE 8-9 Seated Calf Raise Standing Calf Raise 4x15 RPE 8-9 Seated Calf Raise Standing Calf Raise 4x15 RPE 6-7 Seated Calf Raise

Day 2: Push #1 Day 2: Push #1 Day 2: Push #1 Day 2: Push #1

Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation
Barbell Bench Press 4x6 70% 1RM Dumbbell Bench Press Barbell Bench Press 4x6 72.5% 1RM Dumbbell Bench Press Barbell Bench Press 4x6 75% 1RM Dumbbell Bench Press Barbell Bench Press 4x6 60% 1RM RPE 6-7 Dumbbell Bench Press
Incline Dumbbell Press 3x10 65% 1RM Incline Barbell Press Incline Dumbbell Press 3x10 67.5% 1RM Incline Barbell Press Incline Dumbbell Press 3x10 65% 1RM Incline Barbell Press Incline Dumbbell Press 3x10 60% 1RM RPE 6-7 Incline Barbell Press
Seated Overhead Press 4x8 RPE 8-9 Standing Overhead Press Seated Overhead Press 4x8 RPE 8-9 Standing Overhead Press Seated Overhead Press 4x8 RPE 8-9 Standing Overhead Press Seated Overhead Press 4x8 RPE 6-7 Standing Overhead Press
Dumbbell Lateral Raises 3x12 RPE 8-9 Cable Lateral Raises Dumbbell Lateral Raises 3x12 RPE 8-9 Cable Lateral Raises Dumbbell Lateral Raises 3x12 RPE 8-9 Cable Lateral Raises Dumbbell Lateral Raises 3x12 RPE 6-7 Cable Lateral Raises
Tricep Dips 3x10 RPE 8-9 Close-grip Bench Press Tricep Dips 3x10 RPE 8-9 Close-grip Bench Press Tricep Dips 3x10 RPE 8-9 Close-grip Bench Press Tricep Dips 3x10 RPE 6-7 Close-grip Bench Press
Tricep Pushdowns 3x12 RPE 8-9 Overhead Tricep Extension Tricep Pushdowns 3x12 RPE 8-9 Overhead Tricep Extension Tricep Pushdowns 3x12 RPE 8-9 Overhead Tricep Extension Tricep Pushdowns 3x12 RPE 6-7 Overhead Tricep Extension

Day 3: Pull #1 Day 3: Pull #1 Day 3: Pull #1 Day 3: Pull #1

Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation
Barbell Deadlift 4x6 70% 1RM Sumo Deadlift Barbell Deadlift 4x6 72.5% 1RM Sumo Deadlift Barbell Deadlift 4x6 75% 1RM Sumo Deadlift Barbell Deadlift 4x6 60% 1RM RPE 6-7 Sumo Deadlift
Bent Over Row 4x8 65% 1RM RPE 8-9 Pendlay Row Bent Over Row 4x8 67.5% 1RM RPE 8-9 Pendlay Row Bent Over Row 4x8 70% 1RM RPE 8-9 Pendlay Row Bent Over Row 4x8 60% 1RM RPE 6-7 Pendlay Row
Pull-Ups 3xMax RPE 8-9 Lat Pulldown Pull-Ups 3xMax RPE 8-9 Lat Pulldown Pull-Ups 3xMax RPE 8-9 Lat Pulldown Pull-Ups 3xMax RPE 6-7 Lat Pulldown
Seated Cable Row 3x12 RPE 8-9 Machine Row Seated Cable Row 3x12 RPE 8-9 Machine Row Seated Cable Row 3x12 RPE 8-9 Machine Row Seated Cable Row 3x12 RPE 6-7 Machine Row
Face Pulls 3x15 RPE 8-9 Rear Delt Fly Face Pulls 3x15 RPE 8-9 Rear Delt Fly Face Pulls 3x15 RPE 8-9 Rear Delt Fly Face Pulls 3x15 RPE 6-7 Rear Delt Fly
Barbell Curl 3x12 RPE 8-9 Dumbbell Curl Barbell Curl 3x12 RPE 8-9 Dumbbell Curl Barbell Curl 3x12 RPE 8-9 Dumbbell Curl Barbell Curl 3x12 RPE 6-7 Dumbbell Curl
Hammer Curl 3x15 RPE 8-9 Rope Hammer Curl Hammer Curl 3x15 RPE 8-9 Rope Hammer Curl Hammer Curl 3x15 RPE 8-9 Rope Hammer Curl Hammer Curl 3x15 RPE 6-7 Rope Hammer Curl

Day 4: Rest Day Day 4: Rest Day Day 4: Rest Day Day 4: Rest Day

Day 5: Legs #2 Day 5: Legs #2 Day 5: Legs #2 Day 5: Legs #2

Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation
Front Squat 4x6 70% 1RM Goblet Squat Front Squat 4x6 72.5% 1RM Goblet Squat Front Squat 4x6 75% 1RM Goblet Squat Front Squat 4x6 60% 1RM RPE 6-7 Goblet Squat
Barbell Hip Thrust 4x8 65% 1RM Glute Bridge Barbell Hip Thrust 4x8 67.5% 1RM Glute Bridge Barbell Hip Thrust 4x8 70% 1RM Glute Bridge Barbell Hip Thrust 4x8 60% 1RM RPE 6-7 Glute Bridge
Bulgarian Split Squat 3x10 each leg RPE 8-9 Step-Ups Bulgarian Split Squat 3x10 each leg RPE 8-9 Step-Ups Bulgarian Split Squat 3x10 each leg RPE 8-9 Step-Ups Bulgarian Split Squat 3x10 each leg RPE 6-7 Step-Ups
Leg Curl 3x12 RPE 8-9 Hamstring Curl Machine Leg Curl 3x12 RPE 8-9 Hamstring Curl Machine Leg Curl 3x12 RPE 8-9 Hamstring Curl Machine Leg Curl 3x12 RPE 6-7 Hamstring Curl Machine
Seated Calf Raise 4x15 RPE 8-9 Standing Calf Raise Seated Calf Raise 4x15 RPE 8-9 Standing Calf Raise Seated Calf Raise 4x15 RPE 8-9 Standing Calf Raise Seated Calf Raise 4x15 RPE 6-7 Standing Calf Raise
Ab Wheel Rollout 3x15 RPE 8-9 Plank Ab Wheel Rollout 3x15 RPE 8-9 Plank Ab Wheel Rollout 3x15 RPE 8-9 Plank Ab Wheel Rollout 3x15 RPE 6-7 Plank

Day 6: Push #2 Day 6: Push #2 Day 6: Push #2 Day 6: Push #2

Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation
Standing Overhead Press 4x6 70% 1RM Seated Dumbbell Press Standing Overhead Press 4x6 72.5% 1RM Seated Dumbbell Press Standing Overhead Press 4x6 72.5% 1RM Seated Dumbbell Press Standing Overhead Press 4x6 60% 1RM RPE 6-7 Seated Dumbbell Press
Flat Dumbbell Press 4x8 65% 1RM Incline Dumbbell Press Flat Dumbbell Press 4x8 67.5% 1RM Incline Dumbbell Press Flat Dumbbell Press 4x8 62.5% 1RM Incline Dumbbell Press Flat Dumbbell Press 4x8 60% 1RM RPE 6-7 Incline Dumbbell Press
Incline Bench Press 3x10 RPE 8-9 Decline Bench Press Incline Bench Press 3x10 RPE 8-9 Decline Bench Press Incline Bench Press 3x10 RPE 8-9 Decline Bench Press Incline Bench Press 3x10 RPE 6-7 Decline Bench Press
Dips 3x10 RPE 8-9 Close-Grip Bench Press Dips 3x10 RPE 8-9 Close-Grip Bench Press Dips 3x10 RPE 8-9 Close-Grip Bench Press Dips 3x10 RPE 6-7 Close-Grip Bench Press
Pec Deck Flyes 3x12 RPE 8-9 Cable Flyes Pec Deck Flyes 3x12 RPE 8-9 Cable Flyes Pec Deck Flyes 3x12 RPE 8-9 Cable Flyes Pec Deck Flyes 3x12 RPE 6-7 Cable Flyes
Front Raises 3x15 RPE 8-9 Dumbbell Lateral Raises Front Raises 3x15 RPE 8-9 Dumbbell Lateral Raises Front Raises 3x15 RPE 8-9 Dumbbell Lateral Raises Front Raises 3x15 RPE 6-7 Dumbbell Lateral Raises
Tricep Kickbacks 3x15 RPE 8-9 Skull Crushers Tricep Kickbacks 3x15 RPE 8-9 Skull Crushers Tricep Kickbacks 3x15 RPE 8-9 Skull Crushers Tricep Kickbacks 3x15 RPE 6-7 Skull Crushers

Day 7: Pull #2 Day 7: Pull #2 Day 7: Pull #2 Day 7: Pull #2

Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation Exercise Sets and Reps Weight Intensity Acceptable Variation
Pendlay Row 4x6 70% 1RM Barbell Row Pendlay Row 4x6 72.5% 1RM Barbell Row Pendlay Row 4x6 75% 1RM Barbell Row Pendlay Row 4x6 60% 1RM RPE 6-7 Barbell Row
Chin-Ups 3xMax RPE 8-9 Lat Pulldown Chin-Ups 3xMax RPE 8-9 Lat Pulldown Chin-Ups 3xMax RPE 8-9 Lat Pulldown Chin-Ups 3xMax RPE 6-7 Lat Pulldown
Single-Arm Dumbbell Row 3x12 RPE 8-9 Hammer Strength Row Single-Arm Dumbbell Row 3x12 RPE 8-9 Hammer Strength Row Single-Arm Dumbbell Row 3x12 RPE 8-9 Hammer Strength Row Single-Arm Dumbbell Row 3x12 RPE 6-7 Hammer Strength Row
Face Pulls 3x15 RPE 8-9 Rear Delt Fly Face Pulls 3x15 RPE 8-9 Rear Delt Fly Face Pulls 3x15 RPE 8-9 Rear Delt Fly Face Pulls 3x15 RPE 6-7 Rear Delt Fly
Preacher Curl 3x12 RPE 8-9 Spider Curl Preacher Curl 3x12 RPE 8-9 Spider Curl Preacher Curl 3x12 RPE 8-9 Spider Curl Preacher Curl 3x12 RPE 6-7 Spider Curl
Dumbbell Hammer Curl 3x15 RPE 8-9 Rope Hammer Curl Dumbbell Hammer Curl 3x15 RPE 8-9 Rope Hammer Curl Dumbbell Hammer Curl 3x15 RPE 8-9 Rope Hammer Curl Dumbbell Hammer Curl 3x15 RPE 6-7 Rope Hammer Curl
Shrugs 4x12 RPE 8-9 Farmer's Walk Shrugs 4x12 RPE 8-9 Farmer's Walk Shrugs 4x12 RPE 8-9 Farmer's Walk Shrugs 4x12 RPE 6-7 Farmer's Walk

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