Back to Strength Builder Program
Week 4: Deload & Recovery
Week 4
This is a crucial week for recovery. Reduce the weight and volume to allow your body to heal and prepare for the next training cycle.
Duration
7 Days
Per Session
45-60 min
Focus
Recovery
Intensity
Low
Day 1: Light Full Body
6 exercises
Barbell Back Squats
Barbell Bench Press
Bent-Over Barbell Rows
Overhead Press
Romanian Deadlifts
Bodyweight Planks
Week 4 Focus
- • This is a deload week - use 50-60% of your Week 3 weights
- • Focus on movement quality and recovery over intensity
- • Don't skip this week - recovery is crucial for long-term progress
- • Use this time to assess your gains and plan your next cycle
- • Celebrate your achievements from the past 4 weeks!