4 days · 60 min
Workout plan for men
Four days a week, two priority lifts per session, and a rule for adding weight. Strength first, size as the by-product — the way it actually works.
Get this plan built around meMost men's training programs fail on volume distribution: too much pressing, not enough pulling, and legs treated as an optional extra. Twelve weeks later the bench has stalled and the shoulders hurt.
This block balances the week: two lower-body days and two upper days, with pulling volume matched to pressing volume and one clear priority lift per session that you actually try to add weight to.
Sessions run about an hour. If you have more time, add conditioning at the end — do not add more chest work.
Who it's for
- Lifters chasing strength and size at the same time
- Four gym days a week with full equipment
- Anyone whose bench and arms have outpaced their legs and back
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: Establish loads
Two reps in reserve on every working set. Log everything — the block runs off these numbers.
Week 2: Add load to the priority lifts
Smallest increment on the first movement of each session; accessories unchanged.
Week 3: Peak volume
One extra set on two accessories per session, same main-lift loads as week two.
Week 4: Deload and retest
Two sets everywhere at the same loads, then a heavy set of five on squat and bench to close the block.
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 — Establish loads
Two reps in reserve on every working set. Log everything — the block runs 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 load to the priority lifts
Smallest increment on the first movement of each session; accessories unchanged.
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 — Peak volume
One extra set on two accessories per session, same main-lift loads as week two.
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 and retest
Two sets everywhere at the same loads, then a heavy set of five on squat and bench to close the block.
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.
Same pattern, same slot
Barbell bench to dumbbell or machine press, back squat to hack squat or leg press. Do not change the rep range.
Arms go last or not at all
Curls and triceps work are the last two movements. If time runs out, they are what you cut.
Conditioning after lifting
Fifteen minutes of intervals or an easy 30-minute session on an off day. Never before a heavy lower-body session.
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
Match pulls to presses
Every pressing set gets a pulling set somewhere in the week. This is the single biggest fix for stalled bench numbers and sore shoulders.
Legs twice a week, no exceptions
The lower-body days carry most of the systemic stimulus. Skipping them is why the rest of the plan stops working.
Add weight in the smallest increment available
2.5kg/5lb upper, 5kg/10lb lower. Jumping bigger buys you a stall two weeks earlier.