4/4 by Alk.mex

Program Description

This 4-week program is designed for strength development using a structured periodization approach. It consists of two phases: 1. Accumulation Phase (Weeks 1-2): • Focuses on building work capacity and volume. • Uses moderate intensity (70-85% of 1RM) with higher volume (4-10 sets). • Aims to develop muscular endurance and technical proficiency in key lifts (Squat, Bench Press, Deadlift, Overhead Press). 2. Intensification Phase (Weeks 3-4;): • Gradually increases intensity (85-95% of 1RM) while reducing volume. • Includes heavy triples, doubles, and singles to build maximal strength. • Prepares the lifter for peak performance or a potential max test. Eat and sleep well !!! *(you can repeat week 3) *one day off between programs

Program Overview