STRENGTH & HYPERTROPHY / 4 DAYS PER WEEK / ABOUT 55 MINUTES
Block periodization
Long-term strength
Use accumulation, intensification and a lower-volume week. The evidence favors strength outcomes in some comparisons; it does not establish one universal block length.
Your weekly sessions
SESSION 1 / Horizontal push + pull
Upper A
Horizontal push + pull
- Barbell bench press — 3 × 6–8 · 2 min
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Barbell bent-over row — 3 × 8–10
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
- Dumbbell overhead press — 2 × 8–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Lat pulldown — 2 × 10–12
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Triceps pressdown — 2 × 12–15
Triceps brachii. Keep elbows near ribs while straightening arms.
SESSION 2 / Squat dominant
Lower A
Squat dominant
- Barbell back squat — 3 × 5–8 · 2–3 min
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Seated calf raise — 2 × 12–15
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 3 / Vertical push + pull
Upper B
Vertical push + pull
- Assisted pull-up — 3 × 6–10
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Dumbbell bench press — 3 × 8–10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 3 × 8–12
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Lateral raise — 2 × 12–15
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
- Dumbbell curl — 2 × 10–15
Biceps brachii and brachialis. Keep upper arms near sides and lower slowly.
SESSION 4 / Hinge dominant
Lower B
Hinge dominant
- Barbell deadlift — 3 × 4–6 · 2–3 min
Hamstrings and posterior chain. Set feet under the bar, hinge to grip, brace with arms straight, push the floor away and stand tall.
- Leg press — 3 × 10–12
Quadriceps with glute support. Use a controlled range with the back supported.
- Hip thrust — 2 × 8–12
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Slider hamstring curl — 2 × 8–10
Hamstrings and posterior chain. Lift hips and draw heels toward you under control.
- Single-leg calf raise — 2 × 12/side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
How to progress
Weeks 1–3: 3 × 8–10; weeks 4–6: 4 × 5–7; week 7: 3 × 3–5; week 8: 2 easy sets and review.
Recovery and weekly placement
Put highest-intensity sport work on a different day when possible.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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