Program Description
5/3/1 for 4 months.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedNov 26, 2024 08:21
- Last EditedJun 18, 2025 12:22
Summary
Unlock your strength potential with the JG 4mo Strength program, a comprehensive 16-week training plan designed for serious lifters. Committing just four days a week, you'll focus on foundational lifts like squats, deadlifts, and bench presses, while incorporating targeted accessory movements to enhance muscle growth and stability. This program is tailored for those with a garage gym setup, ensuring you have the tools to build power and endurance effectively. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
64%
74%
84%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
69%
79%
89%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
74%
84%
94%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
75%
85%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
75%
85%
95%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
66%
76%
86%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
71%
81%
91%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
76%
86%
96%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
67%
77%
87%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
72%
82%
92%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
77%
87%
97%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
64%
74%
84%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
69%
79%
89%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
74%
84%
94%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
75%
85%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
66%
76%
86%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
71%
81%
91%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
76%
86%
96%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
67%
77%
87%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
72%
82%
92%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
77%
87%
97%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
64%
74%
84%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
69%
79%
89%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
74%
84%
94%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
75%
85%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
75%
85%
95%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
66%
76%
86%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
71%
81%
91%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
76%
86%
96%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
67%
77%
87%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
72%
82%
92%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
77%
87%
97%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
64%
74%
84%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
69%
79%
89%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
74%
84%
94%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
66%
76%
86%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
71%
81%
91%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
76%
86%
96%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
67%
77%
87%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
72%
82%
92%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
77%
87%
97%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
64%
74%
84%
2
Glute Bridge (Barbell)3 Sets
8 Reps
-
3
Hip Adductor (Machine)3 Sets
10 Reps
-
4
Hip Abductor (Machine)3 Sets
10 Reps
-
5
Leg Curl3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
64%
74%
84%
2
Incline Bench Press (Barbell)3 Sets
10 Reps
-
3
Dips Between Chairs3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10 Reps
-
5
Glute Kickback3 Sets
8 Reps
-
Day 3
1
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
64%
74%
84%
2
Split Squat (Dumbbell)3 Sets
6 Reps
-
3
Barbell Row3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
-
-
-
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
64%
74%
84%
2
Single Leg Deadlift3 Sets
6 Reps
-
3
Kettlebell Halo3 Sets
6 Reps
-
4
Kettlebell Swing3 Sets
10 Reps
-
5
Sled Push & Pull3 Sets
1 Reps
-