Saved plan
5-day plan, 45-minute sessions
A free 4-week 5-day strength plan built to get you measurably stronger. Sets, reps and rest included — free, no sign-up.
Lower Strength
- Back Squat4 × 5
- Trap Bar / Conventional Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Single-Arm Dumbbell Row3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Speed & Power
- Box Jump4 × 5
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Dead Bug3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
Full Body
- Back Squat4 × 5
- Bench Press3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Conditioning
- Bike / Rower Intervals4 × 4 x 30s
- Loaded Carry Medley3 × 8-10
- Back Squat3 × 8-10
- Bench Press3 × 8-10
- Dead Bug3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
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https://varsityforever.app/plan/strength-5d-45m-bw-db-bb5-Day Strength Plan, 45-Min Sessions — free Week 1 from Varsity Forever. #VarsityForever #StrengthTraining #LiftHeavy #5DaySplit
https://varsityforever.app/plan/strength-5d-45m-bw-db-bb
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