Evidence-Based 4-Day Concurrent Training Program

Program Description

Hypertrophy priority with concurrent strength/power development and suboptimal recovery, this is a Daily Undulating Periodization (DUP) model across 4 days with strategic volume allocation. Weekly Structure: Day 1: Lower Strength-Power Day 2: Upper Hypertrophy Day 3: Lower Hypertrophy Day 4: Upper Strength-Power Rationale: 48-72hr recovery between muscle groups Lower frequency (2x/week per muscle) appropriate for recovery constraints Strength work early-week when freshest; hypertrophy when CNS fatigue accumulates Recovery Protocols Non-Negotiables: Sleep Optimization Attempt: Target 7hrs minimum Earlier bedtime protocol, sleep hygiene interventions Impact: Each hour of sleep debt = ~5-10% performance decrement (Fullagar 2015) Stress Management: 10min daily breathwork/meditation Consider adaptogenic supplementation (Ashwagandha 300-600mg if appropriate) Deload Sensitivity: Given recovery constraints, mandatory deload every 4-5 weeks Watch for: plateau, elevated RHR, mood disturbance, libido drop Intra-Week Recovery: Days 3, 5, 6, 7: Active recovery (walking, mobility, sauna if available) Post-workout: 10min cool-down walk Progression Protocols Strength Days (Days 1, 4): Linear progression: Add 2.5kg when hit top of rep range at target RPE for all sets If fail, repeat weight next week with better execution Hypertrophy Days (Days 2, 3): Double progression: Add reps within range (e.g., 8→10) When hit top of range all sets, add 5% load, reset to bottom range When to Adjust: Regressing 2+ weeks: Drop volume by 2 sets per muscle group Surging energy: Add 1 set to lagging body parts Exercise Substitutions (Aligned with Preferences) If Programming Calls For You Can Substitute Bulgarian Split Squat Walking Lunges, Leg Press (single-leg), Step-Ups RDL Leg Curl variations, Good Mornings (if tolerated), 45° Back Extension Barbell Rows Chest-Supported Row, T-Bar Row, Seal Row Free Weight Overhead Machine Shoulder Press, Landmine Press Key Performance Indicators (Track These) Every 3 Weeks: Body weight (same day/time/conditions) Primary lift e1RMs (calculated from top sets) Progress photos (front/side/back, same lighting) Waist circumference @ navel Weekly: Average sleep hours Subjective stress (1-10 scale) Session RPE (1-10, logged 30min post-workout)

Program Overview