4-Week Strength Builder
A balanced upper/lower strength month with five training or mobility days and two full recovery days each week.
20 workouts
Strength
Intermediate
Free
StrengthLower bodyCore
Day by day
- Day 1: Lower Body Build48 min · Choose conservative loads and establish repeatable technique.
- Day 2: Upper Body Build46 min · Choose conservative loads and establish repeatable technique.
- Day 3: Rest dayChoose conservative loads and establish repeatable technique.
- Day 4: Full Body Foundation42 min · Choose conservative loads and establish repeatable technique.
- Day 5: Upper Body Build46 min · Choose conservative loads and establish repeatable technique.
- Day 6: Mobility Reset22 min · Choose conservative loads and establish repeatable technique.
- Day 7: Rest dayChoose conservative loads and establish repeatable technique.
- Day 8: Lower Body Build48 min · Add one or two repetitions where every set remained crisp.
- Day 9: Upper Body Build46 min · Add one or two repetitions where every set remained crisp.
- Day 10: Rest dayAdd one or two repetitions where every set remained crisp.
- Day 11: Full Body Foundation42 min · Add one or two repetitions where every set remained crisp.
- Day 12: Upper Body Build46 min · Add one or two repetitions where every set remained crisp.
- Day 13: Mobility Reset22 min · Add one or two repetitions where every set remained crisp.
- Day 14: Rest dayAdd one or two repetitions where every set remained crisp.
- Day 15: Lower Body Build48 min · Add a small load only where the full target was comfortable.
- Day 16: Upper Body Build46 min · Add a small load only where the full target was comfortable.
- Day 17: Rest dayAdd a small load only where the full target was comfortable.
- Day 18: Full Body Foundation42 min · Add a small load only where the full target was comfortable.
- Day 19: Upper Body Build46 min · Add a small load only where the full target was comfortable.
- Day 20: Mobility Reset22 min · Add a small load only where the full target was comfortable.
- Day 21: Rest dayAdd a small load only where the full target was comfortable.
- Day 22: Lower Body Build48 min · Keep the best quality from the month and finish without grinding reps.
- Day 23: Upper Body Build46 min · Keep the best quality from the month and finish without grinding reps.
- Day 24: Rest dayKeep the best quality from the month and finish without grinding reps.
- Day 25: Full Body Foundation42 min · Keep the best quality from the month and finish without grinding reps.
- Day 26: Upper Body Build46 min · Keep the best quality from the month and finish without grinding reps.
- Day 27: Mobility Reset22 min · Keep the best quality from the month and finish without grinding reps.
- Day 28: Rest dayKeep the best quality from the month and finish without grinding reps.