Vylanfit’s 4 Day Full Body Strength Programme

Novice to intermediate friendly strength and hypertrophy programme, aimed at emphasising upper body development.

Very basic progressive overload protocol. Ideally for those who have a good idea of when to increase weight, once they’ve hit a satisfactory number of reps.

What you do with the 3 rest days is entirely optional.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Trap Bar Deadlift

Dip (Weighted)

Pull-Up (Bodyweight)

Pec Deck (Machine)

Pendlay Row

Ab Wheel

Squat (Barbell)

Overhead Press (Barbell)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Front Raise

Wrist Roller

Offset Lunges

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Face Pull

Reverse Bicep Curl (EZ Bar)

Incline Bench Press (Smith Machine)

Seated Row (Machine)

Push Up

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