Program Description
Strength training 4x a week to get stronk.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout20 minutes
- CreatedJun 15, 2025 01:37
- Last EditedJun 18, 2025 08:02

Summary
Transform your strength game with the Strength Training 4X program! Over six weeks, you’ll engage in four workouts per week, focusing on compound movements and targeted exercises to build muscle and enhance overall strength. This program includes a mix of barbell and bodyweight exercises, ensuring a comprehensive approach to training your entire body. Perfect for those with a garage gym setup, you'll push your limits and achieve impressive gains with every session. Get ready to lift, grow, and conquer!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Single Leg Romanian Deadlift3 Sets
8 Reps
-
2
Side Plank3 Sets
12 Reps
-
3
Calf Raise (Bodyweight)3 Sets
12 Reps
-
4
Squat (Barbell)1 Set
2 Sets
5 Reps
6 Reps
@7
-
5
Romanian Deadlift (Barbell)3 Sets
6-9 Reps
-
6
Lunge (Barbell)3 Sets
5-7 Reps
-
7
Bent Over Row (Dumbbell)3 Sets
5-7 Reps
-
Day 2
1
Y Raise3 Sets
8 Reps
-
2
Bench Press (Barbell)1 Set
2 Sets
6 Reps
7 Reps
@7
-
3
Overhead Press (Barbell)3 Sets
10 Reps
-
4
Lat Pulldown3 Sets
6 Reps
-
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
6
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
Day 3
1
Split Squat (Barbell)3 Sets
5 Reps
-
2
Side Plank3 Sets
12 Reps
-
3
Sumo Deadlift (Paused)1 Set
4 Sets
4 Reps
4 Reps
@7
-
4
Front Squat (Barbell)7 Sets
3 Reps
-
5
Seated Row (Cable)3 Sets
8 Reps
-
6
Decline Crunch3 Sets
8-12 Reps
-
7
Seated Hamstring Curl3 Sets
12 Reps
-
Day 4
1
Dumbbell Row3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)1 Set
3 Sets
4 Reps
5 Reps
-
-
4
Plank3 Sets
1 mins
-
5
Lat Pulldown3 Sets
6 Reps
-
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
8
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-