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Pro 4-week strength plan

A four-week barbell strength training program for former athletes: sixteen sessions of squat, bench press, deadlift and pull-up built up week by week, then deloaded and re-tested. Every set, rep and rest below is the real plan you run inside the app — no generic template, and it adapts to what you log.

$29.99/month

Free for 7 days, then $29.99/month until cancelled.

  • All 16 sessions scheduled to your training days
  • Load targets that adjust to the RPE you log
  • Video form cues on every main lift
  • Substitutions when a machine or bar is taken
  • Squat, bench and deadlift progress charts
  • Cancel any time before the trial ends
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Session breakdown, week by week

Four training days a week: two lower, two upper. Week 3 is the hardest; week 4 deloads and re-tests so the next block starts from real numbers.

Week 1 — Build the base

4 sessions

Set honest starting loads at RPE 7 so the next three weeks have somewhere to climb.

  • Monday · Lower strength

    • Barbell back squat — 4 x 5 @ RPE 7, 3 min rest
    • Romanian deadlift — 3 x 8, 2 min rest
    • Walking lunge — 3 x 10 per leg
    • Hanging knee raise — 3 x 12

  • Tuesday · Upper push

    • Barbell bench press — 4 x 5 @ RPE 7, 3 min rest
    • Standing overhead press — 3 x 8
    • Incline dumbbell press — 3 x 10
    • Triceps rope pushdown — 3 x 12

  • Thursday · Posterior chain

    • Conventional deadlift — 4 x 4 @ RPE 7, 3 min rest
    • Hip thrust — 3 x 10
    • Back extension — 3 x 12
    • Farmer carry — 4 x 40 m

  • Saturday · Upper pull

    • Pull-up — 4 x max-2 reps
    • Barbell row — 4 x 8
    • Face pull — 3 x 15
    • Dumbbell curl — 3 x 12

Week 2 — Add load

4 sessions

Same movements, roughly 2.5–5% heavier, one fewer rep in reserve.

  • Monday · Lower strength

    • Barbell back squat — 4 x 5 @ RPE 8
    • Romanian deadlift — 4 x 8
    • Bulgarian split squat — 3 x 8 per leg
    • Weighted plank — 3 x 45 s

  • Tuesday · Upper push

    • Barbell bench press — 5 x 4 @ RPE 8
    • Push press — 4 x 5
    • Dip — 3 x 8
    • Lateral raise — 3 x 15

  • Thursday · Posterior chain

    • Conventional deadlift — 5 x 3 @ RPE 8
    • Hip thrust — 4 x 8
    • Nordic curl — 3 x 6
    • Farmer carry — 4 x 50 m

  • Saturday · Upper pull

    • Weighted pull-up — 4 x 5
    • Chest-supported row — 4 x 10
    • Face pull — 3 x 15
    • Hammer curl — 3 x 12

Week 3 — Peak volume

4 sessions

The hardest week of the block. Top sets at RPE 9, back-off sets to keep quality volume in.

  • Monday · Lower strength

    • Barbell back squat — top set of 3 @ RPE 9, then 3 x 5 @ 85% of it
    • Front squat — 3 x 6
    • Leg curl — 3 x 12
    • Hanging leg raise — 3 x 12

  • Tuesday · Upper push

    • Barbell bench press — top set of 3 @ RPE 9, then 4 x 5
    • Close-grip bench — 3 x 8
    • Overhead press — 3 x 8
    • Triceps extension — 3 x 12

  • Thursday · Posterior chain

    • Conventional deadlift — top set of 2 @ RPE 9, then 3 x 4
    • Deficit deadlift — 3 x 5
    • Hip thrust — 3 x 10
    • Farmer carry — 5 x 50 m

  • Saturday · Upper pull

    • Weighted pull-up — 5 x 4
    • Pendlay row — 4 x 6
    • Lat pulldown — 3 x 12
    • Rear delt fly — 3 x 15

Week 4 — Deload and test

4 sessions

Cut volume roughly in half, keep the intensity, then re-test the big three.

  • Monday · Lower deload

    • Barbell back squat — 3 x 3 @ RPE 6
    • Goblet squat — 2 x 10
    • Leg curl — 2 x 12

  • Tuesday · Upper deload

    • Barbell bench press — 3 x 3 @ RPE 6
    • Push-up — 3 x 12
    • Face pull — 2 x 15

  • Thursday · Re-test

    • Barbell back squat — work to a heavy 3
    • Conventional deadlift — work to a heavy 3
    • Log both to set the next block's targets

  • Saturday · Re-test upper

    • Barbell bench press — work to a heavy 3
    • Pull-up — one max set
    • Easy conditioning — 15 min

Learn the lifts in this block

Free step-by-step form guides for every main lift in the 4-week strength plan.

Training for something longer? Compare the Elite 6-week conditioning plan and the Elite 12-week athlete plan, or build a free block with the workout plan generator.

Questions about the Pro 4-week strength plan

Is this 4-week strength training program good for beginners?
It suits anyone who can already squat, bench and deadlift with a bar safely. Week 1 sets loads at RPE 7, so a returning lifter starts light and climbs. Complete beginners should run the free plan builder first.
How many days a week is the Pro 4-week strength plan?
Four days: two lower-body days and two upper-body days, roughly 60 minutes each, with Wednesday, Friday and Sunday off.
What equipment do I need for this barbell strength program?
A barbell, squat rack, bench, pull-up bar and dumbbells. Every lift has a substitution in the app when a rack or machine is taken.
How much does the Pro plan cost after the free trial?
$29.99 a month after the 7-day free trial. Cancel before day 7 and you are not charged; cancel later and Pro stays active until the end of the paid month.
Can I keep my logged sessions if I switch plans?
Yes. Every set you log stays on your progress charts, whichever plan you run next.
Members only

Run this block for $29.99 a month

Create your account to load all 16 sessions into your plan. Free for 7 days, then $29.99/month. Cancel any time.

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Free for 7 days, then $29.99/month until cancelled.