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4-Week Strength Training Plan

This document outlines a 4-week strength training program following a 5/3/1 progression. Week 1 introduces the main lifts of overhead press, deadlift, bench press and squat performed in a warmup and working sets at prescribed weights and repetitions. Accessory exercises are also included. Weeks 2-3 progressively increase the weights and decrease repetitions for the main lifts. Week 4 is a deload week with lighter weights.

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Endri Hoxhaj
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80 views2 pages

4-Week Strength Training Plan

This document outlines a 4-week strength training program following a 5/3/1 progression. Week 1 introduces the main lifts of overhead press, deadlift, bench press and squat performed in a warmup and working sets at prescribed weights and repetitions. Accessory exercises are also included. Weeks 2-3 progressively increase the weights and decrease repetitions for the main lifts. Week 4 is a deload week with lighter weights.

Uploaded by

Endri Hoxhaj
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
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Your 4 Week Schedule

Week 1
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat

23 kgs x 5 62 kgs x 5 32 kgs x 5 55 kgs x 5


[1.5] [20, 1] [5, 1] [15, 2.5]

28 kgs x 5 77 kgs x 5 41 kgs x 5 69 kgs x 5


Warm Up
[2.5, 1.5] [25, 2.5, 1] [10, .5] [20, 2.5, 2]

34 kgs x 3 92 kgs x 3 49 kgs x 3 83 kgs x 3


[5, 2] [25, 10, 1] [10, 2.5, 2] [25, 5, 1.5]

37 kgs x 5 100 kgs x 5 53 kgs x 5 90 kgs x 5


[5, 2.5, 1] [25, 15] [15, 1.5] [25, 10]

43 kgs x 5 115 kgs x 5 61 kgs x 5 103 kgs x 5


5/3/1
[10, 1.5] [25, 20, 2.5] [20, .5] [25, 15, 1.5]

48 kgs x 5+ 131 kgs x 5+ 69 kgs x 5+ 117 kgs x 5+


[10, 2.5, 1.5] [25, 25, 5, .5] [20, 2.5, 2] [25, 20, 2.5, 1]

Dips 5 x 15 Good Mornings 5 x 12 Dumbbell Bench Press 5 x 15 Leg Press 5 x 15


Assistance
Chin-ups 5 x 10 Hanging Leg Raise 5 x 10 Dumbbell Row 5 x 10 Leg Curl 5 x 10

Week 2
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat

23 kgs x 5 62 kgs x 5 32 kgs x 5 55 kgs x 5


[1.5] [20, 1] [5, 1] [15, 2.5]

28 kgs x 5 77 kgs x 5 41 kgs x 5 69 kgs x 5


Warm Up
[2.5, 1.5] [25, 2.5, 1] [10, .5] [20, 2.5, 2]

34 kgs x 3 92 kgs x 3 49 kgs x 3 83 kgs x 3


[5, 2] [25, 10, 1] [10, 2.5, 2] [25, 5, 1.5]

40 kgs x 3 108 kgs x 3 57 kgs x 3 96 kgs x 3


[10] [25, 15, 2.5, 1.5] [15, 2.5, 1] [25, 10, 2.5, .5]

45 kgs x 3 123 kgs x 3 65 kgs x 3 110 kgs x 3


5/3/1
[10, 2.5] [25, 25, 1.5] [20, 2.5] [25, 20]

51 kgs x 3+ 139 kgs x 3+ 73 kgs x 3+ 124 kgs x 3+


[15, .5] [25, 25, 5, 2.5, 2] [25, 1.5] [25, 25, 2]

Dips 5 x 15 Good Mornings 5 x 12 Dumbbell Bench Press 5 x 15 Leg Press 5 x 15


Assistance
Chin-ups 5 x 10 Hanging Leg Raise 5 x 10 Dumbbell Row 5 x 10 Leg Curl 5 x 10

Week 3
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat

23 kgs x 5 62 kgs x 5 32 kgs x 5 55 kgs x 5


[1.5] [20, 1] [5, 1] [15, 2.5]
:
28 kgs x 5 77 kgs x 5 41 kgs x 5 69 kgs x 5
Warm Up
[2.5, 1.5] [25, 2.5, 1] [10, .5] [20, 2.5, 2]

34 kgs x 3 92 kgs x 3 49 kgs x 3 83 kgs x 3


[5, 2] [25, 10, 1] [10, 2.5, 2] [25, 5, 1.5]

43 kgs x 5 115 kgs x 5 61 kgs x 5 103 kgs x 5


[10, 1.5] [25, 20, 2.5] [20, .5] [25, 15, 1.5]

48 kgs x 3 131 kgs x 3 69 kgs x 3 117 kgs x 3


5/3/1
[10, 2.5, 1.5] [25, 25, 5, .5] [20, 2.5, 2] [25, 20, 2.5, 1]

54 kgs x 1+ 146 kgs x 1+ 77 kgs x 1+ 131 kgs x 1+


[15, 2] [25, 25, 10, 2.5, .5] [25, 2.5, 1] [25, 25, 5, .5]

Dips 5 x 15 Good Mornings 5 x 12 Dumbbell Bench Press 5 x 15 Leg Press 5 x 15


Assistance
Chin-ups 5 x 10 Hanging Leg Raise 5 x 10 Dumbbell Row 5 x 10 Leg Curl 5 x 10

Week 4 - Deload
Feedback
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat

23 kgs x 5 62 kgs x 5 32 kgs x 5 55 kgs x 5


[1.5] [20, 1] [5, 1] [15, 2.5]

28 kgs x 5 77 kgs x 5 41 kgs x 5 69 kgs x 5


Warm Up
[2.5, 1.5] [25, 2.5, 1] [10, .5] [20, 2.5, 2]

34 kgs x 5 92 kgs x 5 49 kgs x 5 83 kgs x 5


[5, 2] [25, 10, 1] [10, 2.5, 2] [25, 5, 1.5]

Dips 5 x 15 Good Mornings 5 x 12 Dumbbell Bench Press 5 x 15 Leg Press 5 x 15


Assistance
Chin-ups 5 x 10 Hanging Leg Raise 5 x 10 Dumbbell Row 5 x 10 Leg Curl 5 x 10
:

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