4/4 by Alk.mex

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

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Week 1

Week 2

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