4 Day Strength & Hypertrophy Progressive Training Plan

The 4-day strength and hypertrophy training plan consists of 4 days of progressive lifting per week using a muscle group focus with 3 days of rest per week.

Overview of our 5-Day Strength and Hypertrophy Progressive Training Program (45 weeks in total):

• 4 weightlifting days per week (Chest, Back, Legs, Shoulders & Arms, Rest).
• Automatic progressive loading if top end of rep ranges is met or exceeded.
• Macrocycle, Mesocycle, Microcycle periodized programming style.
• Program encompasses a total of 45 weeks of weightlifting.
• New lifts programmed every 15 weeks.
• New loading programmed based on updated 1RM in core lifts.
  
• Conditional sets automatically added within week for core lifts when bottom end of rep ranges is not met.
• Deload weeks programmed.
• Calorie surplus and deficit recommendations based on body fat % (i.e. bulk, cut, maintain) and is customizable.
• Macros recommendations based on bullking, cutting or maintaining (i.e. 40/30/30, etc.).
• Total weight lifted is automatically tracked during each week and cycle to ensure progression. Impacted by weight, sets and reps.
• Track body measurements at beginning of each cycle (to be used for future programming adjustments).
• Track 1RM at each mesocycle (used in weight loading calibrations).
• Track key dates (to be used for future programming adjustments).
• Rep ranges provided in low end/high end format for each lift.
• Rest minutes provided for each lift.
• Cardio tracking for each week.
• Ability to track nutrition daily and weekly for calorie surplus or deficits with variance to expected (i.e. 500 surplus expected/400 actual).
• Ability to add comments for each week.
• Ability to embed videos and pictures for each week.
• Recommended to upload to Microsoft OneDrive or equivalent for tracking on phone during training.