4 days · 60 min
4 day workout split
Four days buys you a dedicated speed and power session on top of the strength work. This is the week the program engine writes for a four-day lifter with a full gym.
Get this plan built around meThe fourth day is where athletic qualities come back: jumps, throws, short sprints and elastic strength that a three-day week has to leave out. It sits between the two heaviest strength sessions so nothing competes for the same recovery.
Everything below — the exercise selection, the rest periods, the progression — is generated, not written by hand. Answer the assessment and the same engine adapts it to your equipment, time cap and limitations.
Who it's for
- Former athletes who miss jumping and sprinting
- Lifters with a solid base wanting more weekly volume
- Anyone training four days with 45 to 60 minutes per session
Week one, workout by workout
Output from the live program engine for a 4-day, 60-minute setup.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
- Box Jump3 × 6-8
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Lat Pulldown3 × 6-8
Pull the bar to the collarbone with the elbows, not the hands. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Full Body
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Full Body
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Dead Bug
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Full Body
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full 12-week program.
Lower Strength
- Back Squat4 × 3
- Trap Bar / Conventional Deadlift3 × 6-8
- Rear-Foot Elevated Split Squat3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
- Box Jump3 × 6-8
Upper Strength
- Bench Press4 × 3
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dumbbell Bench Press3 × 6-8
- Lat Pulldown3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Speed & Power
- Box Jump4 × 3
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Dead Bug3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Hip Mobility Flow3 × 6-8
Full Body
- Back Squat4 × 3
- Bench Press3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
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Start my planHow to run it
Speed work goes first, always
Jumps and sprints belong at the front of the session while you're fresh. Tired power work is just conditioning with a higher injury risk.
Two hard, two moderate
Only the lower and upper strength days should feel heavy. The speed and full-body days keep quality high and total fatigue manageable.