Program Description
Weekly 4 x 4 x 10
Program Overview
- LevelNovice, Beginner
- GoalAthletics
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedApr 19, 2025 09:13
- Last EditedJun 18, 2025 12:36

Summary
Transform your strength training with the **Weekly 4 x 4 x 10** program, designed to elevate your fitness over 8 weeks. This structured routine focuses on four days of intense workouts each week, emphasizing compound movements like bench presses, squats, and deadlifts to build muscle and power. With a mix of barbell and dumbbell exercises, you'll engage major muscle groups while honing your technique. Perfect for at-home training, this program empowers you to crush your goals and boost your confidence, one rep at a time.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
-
2
Overhead Press (Barbell)4 Sets
-
3
Chest Fly (Dumbbell)4 Sets
-
4
Arnold Press4 Sets
-
5
Skull Crusher (Dumbbell)4 Sets
-
6
Dips Between Chairs4 Sets
-
Day 2
1
Squat (Barbell)4 Sets
-
2
Deadlift (Barbell)4 Sets
-
3
Lunge (Dumbbell)4 Sets
-
4
Goblet Squat4 Sets
-
5
Hip Thrust (Barbell)4 Sets
-
Day 3
1
Barbell Row4 Sets
-
2
Deadlift (Barbell)4 Sets
-
3
Inverted Row4 Sets
-
4
Dumbbell Row4 Sets
-
5
Bicep Curl (Dumbbell)4 Sets
-
Day 4
1
Thruster (Barbell)4 Sets
-
2
Clean and Press4 Sets
-
3
Snatch (Dumbbell)4 Sets
-
4
Burpee4 Sets
-