Ira’s Strength Focused Program

This 4-week training block is designed to build foundational strength, reinforce technical proficiency in the squat, bench press, and deadlift, and promote muscular development through programmed accessories - all while managing fatigue and ensuring steady progression. By using RPE-based loading, the program allows for auto regulation, helping lifters adapt daily effort to their recovery and readiness levels.

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Week 1

Week 2

Week 3

Week 4

Week 5

Deadlift (Barbell)

Squat (Paused)

Romanian Deadlift (Dumbbell)

Cable Crunch

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Squat (Barbell)

Bench Press (Barbell)

Leg Press

Lat Pulldown

Tricep Pushdown (Cable)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Cable)

Chest Fly (Cable)

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