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4-Week Strength Training Program

The document contains 3 weeks of workout plans focused on deadlifts, bench press, squats and other lifts. Week 1 includes deadlifts, RDLs, front squats, pull ups, bench press and accessories. Week 2 increases the intensity on the same lifts. Week 3 progresses the deadlift to a heavier weight and makes minor adjustments to accessories. Additional pages provide more detailed bench press and squat focused mesocycles.

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Djuro Cuk
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105 views3 pages

4-Week Strength Training Program

The document contains 3 weeks of workout plans focused on deadlifts, bench press, squats and other lifts. Week 1 includes deadlifts, RDLs, front squats, pull ups, bench press and accessories. Week 2 increases the intensity on the same lifts. Week 3 progresses the deadlift to a heavier weight and makes minor adjustments to accessories. Additional pages provide more detailed bench press and squat focused mesocycles.

Uploaded by

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

Sheet1

WEEK 1 Deadlift / Bench press


Deadlift – 1xAMRAPx(75%)
RDL – 3x8x55%
Front squat – 3x5x60kg(%none) 2x8x50kg
Pull ups – 5xAMRAP (Bodyweight)
Bench press – 1x1x90% 3x5x80%
Floor press – 3x10x70%
DB Press – 4x6-10

WEEK 2 Deadlift – 1xAMRAPx80%


RDL – 3x8x65%
Front squat – 3x5x65kg(%none) 2x8x55kg
Pull ups – 5xAMRAP (Bodyweight)
Bench press – 1x1x92.5% 3x5x82.5%
Floor press – 3x10x72.5%
DB Press – 4x6-10

WEEK 3 Deadlift – Work to 170kg x AMRAP Rev.bands


RDL – 3x6x75%
Front squat – 3x5x67.5 2x10x55kg
Pull ups – 5xAMRAP (Bodyweight)
Bench press – 1x1x95% 3x5x85%
DB Press – 4x6-10
Floor press – 3x10x75%

Page 1
Sheet1

Bench press Squat


Bench press – 3x8x70% Squat – 4x8x60%
Deadstop Bench press – 5x1x80% Front squat – 3x3x70kg(%none)
Dips – 4xAMRAP Leg press – 4x10
Push ups – 100 in total (Weighted) Deadlift – 4x4x65% + Bands
DB Curl – 6x10 Pull ups – 40 in total (Weighted)
Lateral raises + Incline flies – 3x10 Hyperextension – 3x5

Bench press – 3x6x78% Squat – 4x6x70%


Deadstop Bench press – 5x1x%none Rev bands Front squat – 3x3x72.5-75kg
Dips – 4xAMRAP Leg press – 4x10
Push ups – 100 in total (Weighted) Deadlift – 4x4x70% + Bands
Lateral raises + Incline flies – 3x10 Pull ups – 40 in total (Weighted)
DB Curl – 6x10 Hyperextension – 3x5 +10lbs

Bench press paused – 5x2x80% Squat – 4x6x75% 2x3x80%


Deadstop Bench press – 5x1x85% Front squat – 3x3x72.5-75kg
Dips – 4xAMRAP Leg press – 4x10
Push ups – 100 in total (Weighted) Deadlift – 4x4x75% + Bands
Lateral raises + Incline flies – 3x10 Pull ups – 40 in total (Weighted)
DB Curl – 6x10 Hyperextension – 3x5 + 10lbs

Page 2
Sheet1

Bench press
Bench press – 1xAMRAPx90%
Board press – 3x2x100% of Bench press
Static hold – 105-110kg x 3 sec
Dips – 4xAMRAP (Weighted)
Push ups – 100 in total (Weighted)
Bodyweight skullcrusher – 3xAMRAP

Bench press – 1xAMRAPx92.5%


Board press -- 1xAMRAPx100%
Static hold – 105-110kg x 3 sec
Dips – 4xAMRAP (Weighted)
Push ups – 100 in total (Weighted)

Bench press – 3x15x50%


Overhead press – 3x6-10
Dips – 5xAMRAP (Bodyweight)
Push ups – 5xAMRAP (Bodyweight)
Lateral raises + Incline flies – 3x10
Preacher curl – 4x10

Page 3

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