Program Description
Conciliate a busy lifestyle with strength training and bodybuilding! DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK I created this program by trial and error through the last years and it suits my needs. It is a program intended expecially for intermediate-advanced lifter who also have a busy life schedule. The four-days scheme indicates a microcycle not a seven-day week, so it could last from 7 up to 14 days according to your needs ( you can run it 1 up to 4 times per week to be clear). I strongly suggest at least one day of total recovery/light activity between sessions. It has a full body skeleton by base but also some split routine vibes as the big lifts, while recalled in almost any session, have a complete recovery in the day before the strength one (so no triceps/chest work the day before the big bench) Progression for bodybuilding lifts: provided one stays in the repetition range indicated, it is possible to progress in the preferred way (add repetitions or weight). If, as predictable, one day the number is missed, I suggest to take away some weight and gradually come back to the targeted load. This template is not intended to peak in any specific lift but to provide a well rounded strength and hypertrophy foundation. Exercise selection: choose your favourite variation of the one indicated.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 26, 2025 02:14
- Last EditedAug 26, 2025 03:12