Evidence-Based 4-Day Concurrent Training Program

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)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Focus: Neural drive, RFD, absolute strength

Trap Bar Deadlift

Leg Press

LOWER STRENGTH-POWER

Mechanical tension, metabolic stress, muscle damage

Bench Press (Dumbbell)

T-Bar Row

Bicep Curl (Cable)

UPPER HYPERTROPHY

Focus: Time under tension, pump, metabolic stress

Hack Squat

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Lying Leg Curl

LOWER HYPERTROPHY

Focus: CNS potentiation, maximal force production

Bench Press (Barbell)

Pendlay Row

Overhead Press (Barbell)

Pull-Up (Weighted)

Landmine Push Press

UPPER STRENGTH-POWER

Accumulation phase

Intensification

Realization Phase

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