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
- LevelAdvanced, Intermediate
- GoalPowerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout20 minutes
- CreatedMar 18, 2025 10:22
- Last EditedJun 18, 2025 12:46
Summary
Unlock your strength potential with the 4/4 by Alk.mex program, a focused 3-week training plan designed for serious lifters. Committing just three days a week, you’ll engage in foundational barbell movements like squats, bench presses, deadlifts, and overhead presses, targeting major muscle groups for balanced development. Each session ramps up intensity, pushing you to achieve your personal best while building muscle and power. Get ready to transform your physique and elevate your performance!
