Taylor 4x5

by Josh M.
1 athletes joined

Program Description

Increase lower body movements by 5-10lbs per week—up to 260-520 lbs progress in one year. Increase upper body movements by 2.5-5lbs per week—up to 130-260lbs progress in one year. The upper limits of progress are only achievable with virtually no stress, near perfect nutrition, impressive athletic background, and 9-10 hours of sleep per night. The lower limits are significant goals and challenges to anyone to achieve within a year. Once progress has stalled, and it will stall, other wave or non-linear programs should be considered.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Apr 04, 2025 09:35
  • Last Edited
    Jun 18, 2025 01:01

Summary

Unleash your strength with the Taylor 4x5 program, designed for those ready to push their limits. Over the course of one week, you'll engage in three intense workouts focusing on foundational lifts like squats, deadlifts, and bench presses. Each session combines high-rep sets with a mix of barbell and cable exercises to build muscle and enhance your overall fitness. Suitable for all levels, this program will challenge you to elevate your performance and achieve your strength goals. Get ready to transform your training!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7.5
2
Bench Press (Paused)
4
5 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Overhead Press (Barbell)
4
5 reps
RPE 7.5
3A
Lat Prayer
4
10 reps
RPE 7.5
3B
Upright Row (Cable)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7.5
2
Bench Press (Paused)
4
5 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@7.5
2
Bench Press (Paused)
4 Sets
5 Reps
@7.5
3
Seated Row (Cable)
4 Sets
10 Reps
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7.5
2
Overhead Press (Barbell)
4 Sets
5 Reps
@7.5
3A
Lat Prayer
4 Sets
10 Reps
@7.5
3B
Upright Row (Cable)
4 Sets
10 Reps
@7.5
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@7.5
2
Bench Press (Paused)
4 Sets
5 Reps
@7.5
3
Seated Row (Cable)
4 Sets
10 Reps
@7.5