Full Body Strength Program

This 4-day, intermediate strength training plan packs a big punch! It's a full body program offering four weekly training sessions, each lasting about an hour. Use a heavy enough weight on each set that allows you to complete the suggested repetitions during the first week. Once you can do a few more repetitions on any exercise, it's a sign to increase your resistance!

Goal: Increase your 1-RM for Bench Press and Squat. Test yourself at the start and finish of the program. Follow the routine for 8-12 weeks.


Day 1: Legs/Back - 8 exercises, 62-minute session.

Day 2: Chest/Shoulder/Arms - 9 exercises, 69-minute session.

Day 3: Legs/Back - 8 exercises, 54-minute session.

Day 4: Chest/Shoulder/Arms - 9 exercises, 70-minute session.



Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit