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4-Week Strength Builder
Intermediate
A comprehensive 4-week program designed to build functional strength and muscle mass through progressive overload and compound movements.
Duration
4 Weeks
Per Session
60-90 min
Focus
Strength
Equipment
Gym Required
Program Overview
What You'll Need:
• Barbell & Plates• Dumbbells• Bench (Flat/Incline)• Pull-up Bar• Cable Machine• Leg Press Machine• Squat Rack• Power Rack
Program Features:
- • Progressive overload with systematic weight increases
- • Focus on compound movements (squats, deadlifts, bench press)
- • Full-body training approach for maximum efficiency
- • Deload week for recovery and adaptation
- • Suitable for intermediate to advanced lifters
Weekly Breakdown
Week 1
7 Days
Foundational Strength & Form
Perfect form with core compound lifts and build strength foundation
Week 2
7 Days
Increasing Volume
Increase sets, reps, and weight to challenge muscles and stimulate growth
Week 3
7 Days
Peak Strength
Heavy weights and lower reps to maximize strength gains
Week 4
7 Days
Deload & Consistency
Recovery week with reduced volume to prepare for next training cycle
Important Notes
- • Focus on proper form over heavy weight - technique is paramount
- • Progressive overload is key - gradually increase weight each week
- • Allow adequate rest between sets (2-3 minutes for compound movements)
- • Track your lifts to monitor progress and plan increases
- • The deload week is crucial - don't skip it for optimal recovery
- • Consider working with a spotter for heavy compound lifts