Program Description
Unleash your inner strength with the Iron Athlete 4×4 program, a dynamic two-week journey designed for beginners looking to build muscle and enhance athletic performance. This program consists of eight workouts, each lasting approximately 70 minutes, focusing on foundational movements like squats, bench presses, and deadlifts. With a blend of bodybuilding, athletics, and powerbuilding principles, you'll develop a solid strength base while mastering essential techniques. Equip your garage gym and get ready to transform your physique and boost your confidence!
Program Overview
- LevelBeginner
- GoalBodybuilding, Athletics, Powerbuilding
- EquipmentGarage Gym
- Program Length2 weeks
- Time Per Workout70 minutes
- CreatedSep 27, 2025 01:11
- Last EditedOct 29, 2025 07:17
Summary
Unleash your inner strength with the Iron Athlete 4×4 program, a dynamic 2-week training plan designed for serious lifters. Committing to just four days a week, you'll tackle a mix of compound lifts and accessory work, focusing on both pushing and pulling movements to build muscle and power. With exercises like barbell squats, bench presses, and weighted pull-ups, this program will challenge your limits and enhance your overall athletic performance. Perfect for those with a garage gym setup, get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.2%
Chest
11%
Quadriceps
10.8%
Glutes
10.1%
Lats
9.8%
Abs
9.1%
Hamstrings
7.4%
Triceps
7.1%
Front Delts
6.4%
Adductors
2.7%
Lower Back
2.7%
Biceps
2.5%
Middle Delts
2.5%
Rear Delts
2.5%
