Dive into the 4 Raws program, a comprehensive 17-week journey designed for serious lifters ready to elevate their strength and physique. With six training days each week, you'll target all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and maximum gains. This program incorporates a variety of equipment, making it perfect for those with access to a full gym. Get ready to push your limits and transform your body with structured workouts that deliver results!

4 raws

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Walk

Rest day 

Calf Raise (Machine)

Leg Curl

Stiff Leg Deadlift

Leg Extension

Abs Crunch (Weighted)

Leg day A

Behind-the-Neck Lat Pulldown

Shoulder Press (Machine)

Lateral Raise (Machine)

Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Reverse Pec Deck

Hammer Curl (Dumbbell)

JM Press (Smith Machine)

Upper B

Incline Bench Press (Smith Machine)

Single Arm Row (Cable)

One Arm Lateral Raise (Cable)

T-Bar Row

Concentration Curl

Single Arm Overhead Tricep Extension

Lat Prayer

Shrug (Barbell)

Rear Delt Fly (Machine)

Upper C

Pec Deck (Machine)

Wide Grip Lat Pulldown

Face Away Cable Curl

Single Arm Tricep Extension (Cable)

Upper A

Lying Leg Curl

Single Leg Press

Hack Squat

Hip Adductor (Machine)

Hanging Leg Raise

Leg day B

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