This strength training plan aims to enhance your squat, pull, and press strength over the course of four weeks. The final week serves as a testing phase, allowing you to either test your maximum lifts or achieve specific rep numbers at heavier weights.
If you’re unfamiliar with power cleans, feel free to substitute them with box jumps or squat jumps while maintaining the same sets and reps. If you don’t have precise weight numbers, focus on how the weights feel each day while sticking to the prescribed worksets and reps.
When gauging how the weights feel, aim for 60-70% to feel light-medium, 75-80% to feel medium, 85-90% to feel medium-heavy, and anything above 90% to feel heavy. While warm-up sets are essential, keep them light to avoid fatigue, focusing solely on preparing your body for the main lifts.
Here’s a suggested weekly schedule: Day 1 on Monday, Day 2 on Tuesday, Rest on Wednesday, Day 3 on Thursday, Rest on Friday, Day 4 on Saturday, and another Rest day on Sunday. Follow this with a week of low volume and intensity to deload and transition after the four-week cycle.
If you successfully hit 90% of your Back Squat for 5 reps by the final week, you can increase your squat and deadlift max numbers by 3-5%. Similarly, achieving 90% of your bench press max for 3-5 reps allows for a 1-3% increase in your bench press. Avoid maxing out on deadlifts.
If you struggle to meet the prescribed numbers or fail at max attempts, consider repeating the cycle with the same weights. Consistent missed reps between 80-85% likely indicate weights that are too heavy. If it’s due to form issues, consider seeking guidance from a qualified weightlifting club and coach.
When reading the workouts, note that figures like (/4)4 mean the number inside is the reps per set, while the number outside is the sets. For double digits like 70/2, use 70% of your 1RM weight for 2 reps or adjust based on how you feel that day.
A 4 Week Workout Plan for Muscle Gain: Week 1
Day 1
Begin with Front Squats at 70% for 2 reps, followed by (80% for 2 reps) for 2 sets
Next, move to Bench Presses starting at 60% for 5 reps, then (70% for 5 reps) for 2 sets
Complete the session with Inverted Rows, aiming for 6 reps for 3 sets
Day 2
Start with Power Cleans at 60% for 3 reps, then progress to 70% for 3 reps, and (80% for 3 reps) for 2 sets
Transition to Deadlifts using 80% of your max for 3 reps across 4 sets
Incorporate Pull-Ups, aiming for 3 reps for 4 sets, and finish with Planks for 20-45 seconds per set for 3 sets
Day 3
Focus on Back Squats at 65% for 5 reps, then progress to 70% for 5 reps, and finally 75% for 5 reps
Move to the Press, starting with 60% for 3 reps for 2 sets, then 70% for 3 reps for 2 sets
Finish the day with Barbell Rows, aiming for 5 reps for 3 sets
Day 4
Progress to Front Squats at 80% for 2 reps, followed by (85% for 2 reps) for 2 sets
Shift to Power Cleans, starting with (60% for 2 reps) for 3 sets, then (70% for 2 reps) for 3 sets
Conclude with Romanian Deadlifts at 70% for 5 reps, and (75% for 5 reps) for 2 sets
A 4 Week Workout Plan for Muscle Gain: Week 2
Day 1
Start the day with Back Squats at 70% for 2 reps, followed by (80% for 2 reps) for 2 sets
Transition to Bench Presses, beginning with 70% for 3 reps, then 75% for 3 reps, and (80% for 3 reps) for 2 sets
Finish with Inverted Rows, aiming for 8 reps for 3 sets
Day 2
Begin with Power Cleans at 60% for 4 reps, then progress to 70% for 4 reps, and (80% for 4 reps) for 2 sets
Move on to Deadlifts, using 80% of your max for 4 reps across 4 sets
Include Pull-Ups, targeting 5 reps for 3 sets, and perform Planks for 15-25 seconds for 4 sets (weighted) or 20-60 seconds for 3 sets (unweighted)
Day 3
Focus on Front Squats at 65% for 5 reps, then move to 70% for 5 reps, and finally 75% for 5 reps
Shift to the Press, starting with 60% for 4 reps for 2 sets, then 70% for 4 reps for 2 sets
End the day with Barbell Rows, aiming for 3 reps for 4 sets
Day 4
Progress to Back Squats at (80% for 5 reps) for 3 sets
Move to Power Cleans, starting with (60% for 3 reps) for 2 sets, then (70% for 3 reps) for 2 sets
Conclude with Romanian Deadlifts at 70% for 5 reps, and (80% for 5 reps) for 2 sets
A 4 Week Workout Plan for Muscle Gain: Week 3
Day 1
Start with Front Squats at 70% for 2 reps, followed by (80% for 2 reps) for 2 sets
Progress to Bench Presses, beginning with 70% for 3 reps, then 80% for 3 reps, and (85% for 2 reps) for 2 sets
Day 2
Begin with Power Cleans at 60% for 2 reps, then move to 70% for 2 reps, 80% for 2 reps, and (85% for 2 reps) for 2 sets
Transition to Deadlifts, using (85% for 3 reps) for 3 sets
Include Pull-Ups with 2 weighted reps for 3 sets, and perform Planks for 8 seconds for 5 sets (weighted) or 60 seconds for 3 sets (unweighted)
Day 3
Focus on Back Squats, starting with 65% for 5 reps, then (70% for 5 reps) for 2 sets
Shift to the Press, beginning with 60% for 2 reps, then 70% for 2 reps, and (80% for 2 reps) for 2 sets
Finish the day with Barbell Rows, aiming for 2 reps for 3 heavy sets
Day 4
Progress to Front Squats at 85% for 2 reps, followed by (90% for 2 reps) for 2 sets
Transition to Power Cleans, starting with (60% for 2 reps) for 2 sets, then (70% for 2 reps) for 2 sets, and (75% for 1 rep) for 2 sets
Conclude with Romanian Deadlifts at 80% for 3 reps, and (85% for 3 reps) for 2 sets
A 4 Week Workout Plan for Muscle Gain: Week 4
Day 1
Challenge yourself with Bench Presses at increasing percentages or aim for 2-5 reps at 60%, 70%, 80%, 85%, 90%, 94%, 97%, or go for a max lift
Begin with Back Squats at 70% for 2 reps, followed by (80% for 2 reps) for 2 sets
Day 2
Focus on Power Cleans at increasing percentages, culminating in a challenging set at 85% or higher
Engage in Deadlifts, aiming for 2-5 reps at 90% of your max
Day 3
Start with Front Squats at 65% for 5 reps, then progress to 70% for 5 reps, and finally 75% for 5 reps
Transition to the Press, moving through increasing percentages until reaching a challenging set at 85% or higher
Day 4
Conclude the week with Power Cleans, starting with (60% for 1 rep) for 4 sets, then (70% for 1 rep) for 4 sets