4 Week Gym Program (PDF)
This 4-week workout program is designed for strength-endurance, with a focus on progressive overload to help you build muscle, increase stamina, and improve overall athletic performance. The program consists of:
4 days per week of training, alternating between upper and lower body days.
Upper body days focus on both pushing and pulling movements, ensuring a balanced development of chest, back, shoulders, and arms.
Lower body days combine strength exercises (like squats, deadlifts, and lunges) with explosive movements (such as jump squats and box jumps) to enhance power and endurance.
Each session can be completed in under 1 hour, targeting major muscle groups with 3-4 sets and 10-15 reps per exercise.
The program progressively increases intensity by adjusting weight, reps, or rest time each week, ensuring continuous growth and adaptation.
By sticking to this plan and gradually increasing your workload, you'll gain strength, endurance, and overall fitness in a sustainable and effective way.
This 4-week workout program is designed for strength-endurance, with a focus on progressive overload to help you build muscle, increase stamina, and improve overall athletic performance. The program consists of:
4 days per week of training, alternating between upper and lower body days.
Upper body days focus on both pushing and pulling movements, ensuring a balanced development of chest, back, shoulders, and arms.
Lower body days combine strength exercises (like squats, deadlifts, and lunges) with explosive movements (such as jump squats and box jumps) to enhance power and endurance.
Each session can be completed in under 1 hour, targeting major muscle groups with 3-4 sets and 10-15 reps per exercise.
The program progressively increases intensity by adjusting weight, reps, or rest time each week, ensuring continuous growth and adaptation.
By sticking to this plan and gradually increasing your workload, you'll gain strength, endurance, and overall fitness in a sustainable and effective way.
This 4-week workout program is designed for strength-endurance, with a focus on progressive overload to help you build muscle, increase stamina, and improve overall athletic performance. The program consists of:
4 days per week of training, alternating between upper and lower body days.
Upper body days focus on both pushing and pulling movements, ensuring a balanced development of chest, back, shoulders, and arms.
Lower body days combine strength exercises (like squats, deadlifts, and lunges) with explosive movements (such as jump squats and box jumps) to enhance power and endurance.
Each session can be completed in under 1 hour, targeting major muscle groups with 3-4 sets and 10-15 reps per exercise.
The program progressively increases intensity by adjusting weight, reps, or rest time each week, ensuring continuous growth and adaptation.
By sticking to this plan and gradually increasing your workload, you'll gain strength, endurance, and overall fitness in a sustainable and effective way.