4-Day Strength Training Program

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Looking for a full body, strength training program that will challenge you? Here it is, developed by certified strength & conditioning specialist and former college strength & conditioning coach, Michael Wood, CSCS. You get expect a complete, full body, 4-day strength plan to follow for the next 8-weeks.

*Jefit Strength Assessment*

Find this test under the 'Profile" tab on your phone. Perform it at the start of week 1 and once again when you have finished the program following the completion of week 8.

You have the opportunity to work your upper body and legs twice each week for two months.

The goal is is to workout out every other day, giving you four sessions a week.

Equipment: Dumbbell, barbell, machine

Day 1: Begin with two warm-up movements. Followed with 12 exercises, 2-3 sets each. Session length = 80-minutes.

Day 2: Start with two warm-up movements to prepare your body for the upcoming workout. After the warm-up you can expect 6 leg exercises, 3-4 sets each. Session length = 32-minutes.

Day 3: This third session of the week begins with a warm-up movements and a few sets of Reveres Hypers before move through 12 additional exercises designed to overload your upper body. Perform 2-3 sets of each. Session length = 100-minutes.

Day 4: In this second leg session of the week you'll begin with 5-minutes on the bike (or available cardio). Following this, you have two light bodyweight leg sets. Then a big squat day and finish with calf work. Expect 2-6 sets per exercise. Session length is about 57-minutes.

Exercise Intensity

This is key. You should be using about 80% of your 1-RM (repetition maximum) for each and every exercise. If you feel like you can handle more than the suggestion weight, or you're doing more reps., then increase the resistance so you can barely finish each set after the warm-up set.

Nutrition

Focus on eating about 1-1.5 grams of protein/kilogram of body weight each day. Include a protein drink after every workout containing 25-30 grams of whey protein. Make sure it contains a minimum of 3 grams of the amino acid leucine. In addition, a healthy diet using all macronutrients in each meal with plenty of water.

Sleep

You know the deal here. Your muscles grows during sleep so get plenty of recovery. About 8-9 hours including a short nap each day.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Coach

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 14 exercises, 39 mins

World's Greatest Stretch	1x0 reps • 45s	rest: 30s
Scorpion	1x0 reps • 45s	rest: 30s
Back Hyperextension	2x15,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,8,6 reps	rest: 60s
T Bar Row	3x10,8,6 reps	rest: 60s
Barbell Bench Press	3x10,8,6 reps	rest: 120s
Machine Fly	3x10,8,6 reps	rest: 60s
Cable Lateral Raise	3x10,8,6 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x12,10,8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Air Bike	2x25 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	2x12 reps	rest: 30s

Workout 2: Legs 6 exercises, 16 mins

Bench Hip Thrust	1x0 reps • 40s	rest: 30s
Kneeling Hip Flexor	1x0 reps • 30s	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Hack Squat	4x12,10,8,6 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s

Workout 3: Upper Body 14 exercises, 53 mins

Iron Cross Stretch	1x0 reps • 35s	rest: 30s
Reverse Hyper (Flat Bench)	2x12,10 reps	rest: 60s
Barbell Deadlift	2x6 reps	rest: 90s
Cable Seated Row	3x10,8,8 reps	rest: 60s
Dumbbell One-Arm Row	3x10,8,8 reps	rest: 60s
Barbell Bench Press	3x10,8,8 reps	rest: 120s
Barbell Incline Bench Press	3x10,8,8 reps	rest: 90s
Air Bike	13x20 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Air Bike	1x20 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Bench Plank	1x8 reps • 60s	rest: 30s

Workout 4: Legs 6 exercises, 21 mins

Stationary Bike	0x0 reps • 300s	rest: 1s
Bodyweight Lunge	1x8 reps	rest: 60s
Bodyweight Step-Up	1x10 reps	rest: 60s
Barbell Squat	6x12,10,8,8,6,4 reps	rest: 120s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s