Unlock your strength potential with the 4-Day HT Base program, designed for those looking to build a solid foundation in just one week. This comprehensive routine targets both upper and lower body muscle groups, incorporating a mix of compound and isolation exercises to maximize your gains. With a full gym setup, you'll engage in a variety of movements—from incline bench presses to hack squats—ensuring a balanced approach to strength training. Commit to four days of focused workouts and watch your strength and endurance soar!

How to make it work:

6 Month Macro Phase


Phase 1 - Foundation Load:

Duration: 4 weeks

Establish Volume & Perfect form


Phase 2 - Progressive Overload:

Duration: 6 weeks

Increase Load weekly when you hit the top of the rep range


Phase 3 - High Volume Emphasis 

Duration: 6 weeks 

Add 1 more set to each exercise and increase intensity

Do supersets if necessary 


Phase 4 - Peak Hypertrophy 

Duration 6 weeks

Return to the normal volume and increase Load to a 6-10 Rep Range 


Phase 3 & 5 intensity: 

*Last set only*

Rest-Pause: take 5 deep breaths and do 4-6 more reps

Drop set: drop 20% of the weight and go to failure 

Controlled negatives: 3-4 sec eccentric on final reps


Deloads: 

Duration: 1 week 

Taken when needed (lower sleep quality, joint pain, strength drops)

Drop the volume 40-50% 

Focus on recovery 

Aim to deload every 8-10 weeks 


Recovery: 

Sleep 7.5h or more 
Light Cardio 2x/week 


Weekly Volume Targets:

Chest: 14-18 sets
Delts: 16-20 sets 
Arms: 12-16 sets
Back: 14-18 sets
Legs: 14-16 sets

*if recovery feels solid push each muscle to the upper limit.
*if soreness lasts more than 3 days, pull back ~20%

4 day HT Base

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Week 1

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Cable Crossover

Lateral Raise (Seated)

Shoulder Press (Machine)

Face Pull

Overhead Tricep Extension (Cable)

Upper A (Chest & Delts)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Cable)

Dip (Bodyweight)

Push B

Hack Squat

Romanian Deadlift (Barbell)

Low Row(Machine)

Single-Leg Leg Curl

Leg Extension

Pull-Up (Bodyweight)

Lower A

Lat Pulldown (Neutral Grip)

Bent Over Row (Barbell)

Straight Arm Pulldown

Hammer Curl (Cable)

Preacher Curl

Reverse Cable Curl

Wrist Curls

Pull B

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