4 days · 60 min
4 day workout split
Four days buys you a dedicated speed and power session on top of the strength work. This is the exact week our program engine writes for a four-day lifter with a full gym — not a screenshot, the real output.
Get this plan built around meThe fourth day is where athletic qualities come back: jumps, throws, short sprints and elastic strength that a three-day week has to leave out. It sits between the two heaviest strength sessions so nothing competes for the same recovery.
Everything below — the exercise selection, the rest periods, the progression — is generated, not written by hand. Answer the assessment and the same engine adapts it to your equipment, time cap and limitations.
Who it's for
- Former athletes who miss jumping and sprinting
- Lifters with a solid base wanting more weekly volume
- Anyone training four days with 45 to 60 minutes per session
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Set the baseline
Run every main lift two or three reps short of failure and keep the speed work crisp rather than long. Write the weights down — week one exists to give the next three weeks something to beat.
Week 2: Add load, hold reps
Same sets and reps on the strength days, roughly 2.5 to 5 lb heavier on upper-body lifts and 5 to 10 lb on lower-body lifts. Speed work stays identical — it progresses by quality, not by weight.
Week 3: Peak week
The heaviest week of the block: strength days drop to a 3-5 rep target so the load climbs again, while the speed session adds a set rather than more distance. One rep in reserve on the top set is the ceiling.
Week 4: Deload, then repeat
One set comes off every exercise and loads drop about 10 percent; sprints and jumps stay snappy but shorter. Start the next block from week three's weights minus one small jump.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 4-day, 60-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Set the baseline
Run every main lift two or three reps short of failure and keep the speed work crisp rather than long. Write the weights down — week one exists to give the next three weeks something to beat.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
- Box Jump3 × 6-8
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Lat Pulldown3 × 6-8
Pull the bar to the collarbone with the elbows, not the hands. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Week 2 — Add load, hold reps
Same sets and reps on the strength days, roughly 2.5 to 5 lb heavier on upper-body lifts and 5 to 10 lb on lower-body lifts. Speed work stays identical — it progresses by quality, not by weight.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
- Box Jump3 × 6-8
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Lat Pulldown3 × 6-8
Pull the bar to the collarbone with the elbows, not the hands. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Week 3 — Peak week
The heaviest week of the block: strength days drop to a 3-5 rep target so the load climbs again, while the speed session adds a set rather than more distance. One rep in reserve on the top set is the ceiling.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
- Box Jump3 × 6-8
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Lat Pulldown3 × 6-8
Pull the bar to the collarbone with the elbows, not the hands. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Week 4 — Deload, then repeat
One set comes off every exercise and loads drop about 10 percent; sprints and jumps stay snappy but shorter. Start the next block from week three's weights minus one small jump.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 60 min
- Back Squat3 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley2 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow2 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
- Box Jump2 × 6-8
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 75s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 60 min
- Bench Press3 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up2 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press2 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Lat Pulldown2 × 6-8
Pull the bar to the collarbone with the elbows, not the hands. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley2 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow2 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 60 min
- Box Jump3 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up2 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Hip Mobility Flow2 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 4: Full Body (Deload)
Total body strength · 60 min
- Back Squat3 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press2 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up2 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley2 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow2 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Full Body
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Full Body
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Dead Bug
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Full Body
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Swap the pattern, not the day
Replace a squat with another squat, a hinge with another hinge, a jump with another jump. The four days work as a system — swapping a sprint session for an extra leg day turns two moderate days into a fatigue problem.
Match the demand, not the exercise
A box jump swaps for a hurdle hop, a sled push for a short sprint, a kettlebell swing for a trap-bar pull when the bar is taken. What stays fixed is the intent: fast and fresh for power work, hard and controlled for strength work.
No sprint space? Bike or hill
An assault bike or a steep hill covers the speed session without a track. Keep the work interval under ten seconds and the rests long — the moment it turns into conditioning it stops doing the job it's there for.
Keep swaps for the whole block
Once you replace a lift or a jump variation, stay with the replacement for all four weeks. Progression needs the same movement week to week or you're just sampling exercises.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat4 × 3
- Trap Bar / Conventional Deadlift3 × 6-8
- Rear-Foot Elevated Split Squat3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
- Box Jump3 × 6-8
Upper Strength
- Bench Press4 × 3
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dumbbell Bench Press3 × 6-8
- Lat Pulldown3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Speed & Power
- Box Jump4 × 3
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Dead Bug3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Hip Mobility Flow3 × 6-8
Full Body
- Back Squat4 × 3
- Bench Press3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Week 2 and beyond
Lower Strength
7 lifts · progressive overload from Week 1
Upper Strength
7 lifts · progressive overload from Week 1
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How to run it
Speed work goes first, always
Jumps and sprints belong at the front of the session while you're fresh. Tired power work is just conditioning with a higher injury risk.
Two hard, two moderate
Only the lower and upper strength days should feel heavy. The speed and full-body days keep quality high and total fatigue manageable.
Rest days are placed, not skipped
The week works because the speed day sits between the two heavy strength days. Move the sessions and that spacing breaks — keep at least one easy day before each heavy one.