Program Description
In all seriousness, this program is simple, 4 days a week (2 days on, 1 off, 2 on, 2 off) I'm making this program for the simplest reason. I don't like the strength programs such as 5/3/1 or 5x5 because I feel like I'm doing nothing in these. I want to push hard, not often, but very hard ; simply because my body reacts the best when I use low reps (4) for sets. When doing accessory work, I won't use this kind of reps, instead I'll go a little bit higher (7), because it feels nice :) 4 main lifts : OHP, Deadlift, Bench, Squat with a mandatory back exercise after each to complement the lifts. After that, one variation of the main lift, then one isolation. To avoid a lot of fatigue and to keep the form on point, you will not use your true 1rm, you will use a TM (Training Max) that will be 93% of your 1rm.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 11, 2025 07:09
- Last EditedJun 18, 2025 07:53
Summary
**FOUR AND SEVEN** is a comprehensive 4-week strength training program designed for dedicated lifters looking to build muscle and enhance overall fitness. Comprising four training days each week, this program focuses on compound movements like the Overhead Press, Deadlift, and Squat, ensuring a balanced approach to developing strength across all major muscle groups. With a mix of barbell and machine exercises, you'll push your limits and adapt to increasing intensity, all while honing your technique. Get ready to transform your physique and elevate your lifting game!
