Saved plan
4-day plan, 60-minute sessions
A free 4-week 4-day strength plan built to get you measurably stronger. Sets, reps and rest included — free, no sign-up.
Lower Strength
- Back Squat4 × 5
- Trap Bar / Conventional Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
- Box Jump3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Lat Pulldown3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Speed & Power
- Box Jump4 × 5
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Dead Bug3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Hip Mobility Flow3 × 8-10
Full Body
- Back Squat4 × 5
- Bench Press3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Week 2 and beyond
Lower Strength
7 lifts · progressive overload from Week 1
Upper Strength
7 lifts · progressive overload from Week 1
Week 1 is free. The other 3 weeks — every session, set and rest cue — unlock with Pro Monthly.
Unlock every session · $29.99/month$29.99 charged today, then monthly until cancelled.
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https://forevervarsity.com/plan/strength-4d-60m-bw-db-bb-mc4-Day Strength Plan, 60-Min Sessions — free Week 1 from Forever Varsity. #ForeverVarsity #StrengthTraining #LiftHeavy #4DaySplit
https://forevervarsity.com/plan/strength-4d-60m-bw-db-bb-mc
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