Men’s Training · 4 weeks
Men’s Strength Base: 4 Weeks
A men-focused strength plan with stable gym choices and no pressure to test maximums.
Preview the full scheduleGoalBuild balanced upper, lower, and total-body strength
LevelAll levels
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Cable station · Optional machines
Men FocusedStrengthBalancedThree Days
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 1Men’s Strength: Upper DriveDay 1 · 40–55 min · 5 exercisesPREVIEW
- Week 1 · Day 2Men’s Strength: Lower DriveDay 3 · 40–55 min · 5 exercisesPREVIEW
- Week 1 · Day 3Men’s Strength: Total StrengthDay 5 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 1Men’s Strength: Upper DriveDay 8 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 2Men’s Strength: Lower DriveDay 10 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 3Men’s Strength: Total StrengthDay 12 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 1Men’s Strength: Upper DriveDay 15 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 2Men’s Strength: Lower DriveDay 17 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 3Men’s Strength: Total StrengthDay 19 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 1Men’s Strength: Upper DriveDay 22 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 2Men’s Strength: Lower DriveDay 24 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 3Men’s Strength: Total StrengthDay 26 · 40–55 min · 5 exercisesPREVIEW