Unlock your strength potential with this comprehensive 4-week program designed for serious lifters. Comprising four intense training days each week, you'll focus on major muscle groups with targeted exercises like squats, seated rows, and weighted step-ups. Each session incorporates supersets to maximize efficiency and boost muscle growth, ensuring you make the most of your gym time. Get ready to build strength, enhance your physique, and elevate your fitness game!

4 Day Strength

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Leg Extension

Step-Up (Weighted)

Quads & Calves

Seated Row (Cable)

Lat Pulldown (Single Arm)

Straight Bar Lat Extension

Cable Crunch

Pull

Lateral Banded Walk

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Glutes & Hamstrings

Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Push

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