4-Week Strength Training Plan with Daily Check-ins

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Introduction

Strength training doesn’t have to feel overwhelming. With the right training plan in place, you can focus on building strength, muscle, and confidence while tracking progress daily. This 4-week program combines proven compound lifts with accessory movements, structured recovery, and clear progression rules. Each workout includes guidance on sets, reps, and check-in points to help you monitor how your body is responding and make adjustments as needed.

Summary: What to Expect from the 4-Week Plan

  • 4 lifting days per week using compound and accessory exercises
  • 1 optional conditioning and mobility day for core strength and endurance
  • Daily check-ins to monitor energy, form, and training readiness
  • Weekly progression using small weight increases (progressive overload)
  • A built-in deload week to ensure recovery and long-term progress
  • Guidance on reps, sets, and RPE (Rate of Perceived Exertion) for each workout

Exercise Description

This program is built around an upper/lower split with four main lifting days each week, one optional conditioning day, and two rest days. Workouts center on fundamental strength-building movements like squats, bench press, deadlifts, rows, and overhead presses. Accessory lifts—such as lunges, dips, curls, and core work—support overall development, balance, and injury prevention. Every session includes a daily check-in so you can track energy, effort, and performance.

Strength Training Plan (4-Week Cycle)

Format:

  • 4 days of lifting, 1 optional conditioning/mobility day, 2 rest days.
  • Daily check-ins: You’ll log how you felt (RPE: Rate of Perceived Exertion, 1–10 scale) and adjust next session accordingly.
  • Progression: Add +2.5–5 lbs per week (upper body) or +5–10 lbs (lower body) if you complete all sets with good form and RPE ≤ 8.

Weekly Layout

  • Day 1: Upper Body (Push Focus)
  • Day 2: Lower Body (Squat Focus)
  • Day 3: Rest / Mobility
  • Day 4: Upper Body (Pull Focus)
  • Day 5: Lower Body (Hinge Focus)
  • Day 6: Conditioning / Optional Accessory Work
  • Day 7: Rest
Day 1 – Upper (Push)
  • Bench Press: 4×6 (progress weekly)
  • Overhead Press: 4×6–8
  • Incline Dumbbell Press: 3×8–10
  • Lateral Raises: 3×12–15
  • Triceps Dips or Pushdowns: 3×10–12

Check-in: Note shoulder/elbow comfort, RPE on last bench set.

Day 2 – Lower (Squat Focus)
  • Back Squat: 4×6 (progress weekly)
  • Front Squat or Goblet Squat: 3×8
  • Romanian Deadlift: 3×8
  • Walking Lunges: 3×12 steps each leg
  • Calf Raises: 4×15–20

Check-in: Note knee/hip stability, depth consistency.

Day 4 – Upper (Pull)
  • Barbell or Dumbbell Row: 4×6–8
  • Pull-Ups or Lat Pulldown: 4×6–10
  • Face Pulls: 3×12–15
  • Biceps Curls: 3×10–12
  • Rear Delt Fly: 3×12–15

Check-in: Note grip strength and posture on rows.

Day 5 – Lower (Hinge Focus)
  • Deadlift: 4×5 (progress carefully, prioritize form)
  • Bulgarian Split Squat: 3×8 each leg
  • Good Morning or Hip Thrust: 3×8–10
  • Leg Curl (Machine or Stability Ball): 3×10–12
  • Farmer’s Carry: 3×40 steps

Check-in: Record back tightness, hamstring fatigue, grip endurance.

Day 6 – Conditioning / Optional
  • Sled Push / Sprints / Rowing: 6–10 rounds (moderate intensity)
  • OR Core Focus:
    • Plank Variations: 3×45–60s
    • Hanging Leg Raise: 3×10–12
    • Side Plank: 3×30s per side

Check-in: Track cardio intensity, core fatigue.

Progression Rules

  • If you hit all sets & reps with RPE ≤ 8 → add weight next week.
  • If you fail or RPE ≥ 9 → repeat same weight until mastered.
  • Every 4th week → deload (reduce weights by ~20%, same reps).

Daily Check-in Template

  • Rate Energy Level (1–10):
  • Last set RPE:
  • Notes (pain, tightness, form issues):
  • Next session adjustment: (add weight, repeat, or back off)

Call to Action

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Michael Wood, CSCS
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