This 4-week strength training program consists of full body workouts performed 2-3 times per week. Each session focuses on compound exercises like squats, deadlifts, and presses using a 2-6 repetition range with heavy weights and long rests between sets to build maximum strength. Warm-ups include 5 minutes of cardio and dynamic stretches before lifting.

1. WEIGHTS PROGRAM
Phase – Strength, 4 week program
Phase: Strength
Frequency: Minimum 2, maximum 3 x weekly
Duration: 4 weeks
Type: Full Body
Increase weight when you can get to the upper limit of the rep range.
Focus:
1. Control.
2. Heavy.
3. Strength
Warm-up: 5 mins bike/treadmill
1 min breath, goals, why are you here?
5 mins PBT
Session 1
Exercise Sets Reps Tempo Rest (sets)
Squats – back 3 2 to 6 2.1.2.1 90s
Lat Pull Downs 3 2 to 6 2.1.2.1 90s
3 2 to 6 2.1.2.1 90s
3 2 to 6 2.1.2.1 90s
Seated Row 3 2 to 6 2.1.2.1 90s
Bench Press – db or
bb
Shoulder Press – db or
bb
Session 2
Exercise Sets Reps Tempo Rest (sets)
Dead Lifts 3 2 to 6 2.1.2.1 90s
Leg Press 3 2 to 6 2.1.2.1 90s
Dips 3 2 to 6 2.1.2.1 90s
3 2 to 6 2.1.2.1 90s
Bent over row – db 3 2 to 6 2.1.2.1 90s
Shoulder Press – db or
bb
Session 3
Exercise Sets Reps Tempo Rest (sets)
Leg curls 2 2 to 6 2.1.2.1 90s
Leg extensions 2 2 to 6 2.1.2.1 90s
Bicep curls 2 2 to 6 2.1.2.1 90s
Tricep pushdowns 2 2 to 6 2.1.2.1 90s
Cable flies 2 2 to 6 2.1.2.1 90s
Chin-ups – all grips 2 2 to 6 2.1.2.1 90s