SIT week 4 NEW 2026

by Tsveti T.

Program Description

Strength

Program Overview

Level
Intermediate
Goal
Powerlifting, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Dec 07, 2025 09:40
Last Edited
Dec 07, 2025 10:11

Muscle Engagement

Front

Back

MuscleSet

Cardio

42.1%

Front Delts

8.8%

Quadriceps

7%

Chest

7%

Triceps

7%

Abs

7%

Glutes

3.5%

Hamstrings

3.5%

Upper Back

3.5%

Lats

3.5%

Biceps

3.5%

Forearms

1.8%

Adductors

1.8%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Treadmill

1

5 mins

-

2

Treadmill

1

0.5 mins

RPE 10

3

Treadmill

1

1.5-2 mins

RPE 1

4

Treadmill

1

6 reps

-

Day 1

1

Cycling

1

5 mins

-

2

Cycling

1

0.5 mins

RPE 10

3

Cycling

1

2-3 mins

RPE 1

4

Cycling

1

6 reps

-

Day 1

1

Kettlebell Swing

1

20 reps

-

2

Push Up

1

18 reps

-

3

Barbell Row

1

20 reps

-

4

Hammer Curl (Dumbbell)

1

13 reps

-

5

Lunge (Dumbbell)

1

7 reps

-

6

Lying Leg Raise

1

15 reps

-

7

Plank to Push Up

1

1 mins

-

Day 1

1

Cycling

1

5 mins

-

2

Cycling

1

0.5 mins

RPE 10

3

Cycling

1

2-3 mins

RPE 1

4

Cycling

1

6 reps

-

Day 1

1

Treadmill

1 Set

5 mins

-

2

Treadmill

1 Set

0.5 mins

@10

3

Treadmill

1 Set

1.5-2 mins

@1

4

Treadmill

1 Set

6 Reps

-