Strength & Muscle · 4 weeks
Gym Strength: 4 Weeks
A complete gym rotation with stable presses, pulls, lower-body work, and loaded carries.
Preview the full scheduleGoalBuild balanced upper- and lower-body strength
LevelReturning or intermediate
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Cable station · Strength machines
GymStrengthUpper Lower
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Gym Upper BuilderDay 1 · 45–55 min · 6 exercisesPREVIEW
- Week 1 · Day 2Gym Lower BuilderDay 3 · 45–55 min · 6 exercisesPREVIEW
- Week 1 · Day 3Full-Body Carry DayDay 5 · 40–50 min · 6 exercisesPREVIEW
- Week 2 · Day 1Gym Upper BuilderDay 8 · 45–55 min · 6 exercisesPREVIEW
- Week 2 · Day 2Gym Lower BuilderDay 10 · 45–55 min · 6 exercisesPREVIEW
- Week 2 · Day 3Full-Body Carry DayDay 12 · 40–50 min · 6 exercisesPREVIEW
- Week 3 · Day 1Gym Upper BuilderDay 15 · 45–55 min · 6 exercisesPREVIEW
- Week 3 · Day 2Gym Lower BuilderDay 17 · 45–55 min · 6 exercisesPREVIEW
- Week 3 · Day 3Full-Body Carry DayDay 19 · 40–50 min · 6 exercisesPREVIEW
- Week 4 · Day 1Gym Upper BuilderDay 22 · 45–55 min · 6 exercisesPREVIEW
- Week 4 · Day 2Gym Lower BuilderDay 24 · 45–55 min · 6 exercisesPREVIEW
- Week 4 · Day 3Full-Body Carry DayDay 26 · 40–50 min · 6 exercisesPREVIEW