4 days · 60 min
Gym workout plan
Four days a week in a fully equipped gym, written the way a coach would write it: two lower days, two upper days, and one clear priority lift in each session.
Get this plan built around meA commercial gym gives you barbells, dumbbells, cables and machines — which is exactly why most gym workouts drift. Without a written order of operations you end up doing whatever machine is free, and the hard compound work quietly disappears.
This block fixes the order. Each session opens with one priority lift you actually try to add weight to, then two supporting lifts in the 8–12 range, then machine and cable work where the fatigue is cheap and the pump is high.
It is a four-day upper/lower rotation across four weeks. Every session is written to fit an hour including warm-up, and every exercise has a machine or dumbbell substitute in case your gym is busy.
Who it's for
- Members with access to a full commercial gym
- Lifters who want structure instead of wandering between machines
- Anyone with four hours a week and a strength or physique goal
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Set your loads
Pick weights you could do two more reps with on every set. Write them down — the rest of the block is built off these numbers.
Week 2: Add weight to the priority lift
Roughly 2.5kg/5lb upper body, 5kg/10lb lower body. Everything else stays the same so you can see what the increase cost you.
Week 3: Add a set to the accessories
The heaviest week: same loads as week two on the main lifts, one extra set on two accessory movements per session.
Week 4: Deload, then retest
Drop to two sets on everything and keep the loads. Finish the week by retesting the priority lift for a heavy set of five.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 4-day, 60-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Set your loads
Pick weights you could do two more reps with on every set. Write them down — the rest of the block is built off these numbers.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 2 — Add weight to the priority lift
Roughly 2.5kg/5lb upper body, 5kg/10lb lower body. Everything else stays the same so you can see what the increase cost you.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 3 — Add a set to the accessories
The heaviest week: same loads as week two on the main lifts, one extra set on two accessory movements per session.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3-5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3-5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 4 — Deload, then retest
Drop to two sets on everything and keep the loads. Finish the week by retesting the priority lift for a heavy set of five.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump2 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 60 min
- Bench Press3 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press2 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown2 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 60 min
- Box Jump3 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body (Deload)
Total body strength · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s 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
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Busy rack? Swap the pattern, not the plan
Back squat becomes hack squat or leg press; barbell bench becomes dumbbell or machine press. Same pattern, same rep range, same position in the session.
Keep pushing and pulling even
If you drop a rowing movement, replace it with another horizontal pull. Chasing pressing volume alone is the fastest route to cranky shoulders.
Cardio goes after lifting or on off days
Fifteen to twenty minutes of easy work after the session, or a longer walk or bike on a rest day. Do not open a lifting session with it.
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 program.
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
- Box Jump3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Lat Pulldown3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 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
- Hip Mobility Flow3 × 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
- Hip Mobility Flow3 × 8-10
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How to run it
The first lift is the session
Squat, bench, hinge or press — that movement decides whether the week counted. Do it first, rest three minutes between sets, and log the load.
Leave one or two reps in reserve
On everything except the last set of an isolation exercise. Training to failure on compounds costs you the next session for almost no extra stimulus.
Machines are not the consolation prize
Leg press, chest-supported rows and cable work are in the plan on purpose: they add volume without adding much fatigue, which is exactly what week three needs.