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4 Day Strength Program

This document contains a training log tracking various weightlifting exercises over multiple weeks. It includes exercises like hang power clean, front squat, bench press, back squat, pull ups, and more. For each exercise, it records the weight lifted and number of repetitions completed on different dates. The log shows progress with increased weights and repetitions over time. The document provides a comprehensive record of a person's strength training routine and progression.

Uploaded by

Josiah Johnson
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
167 views

4 Day Strength Program

This document contains a training log tracking various weightlifting exercises over multiple weeks. It includes exercises like hang power clean, front squat, bench press, back squat, pull ups, and more. For each exercise, it records the weight lifted and number of repetitions completed on different dates. The log shows progress with increased weights and repetitions over time. The document provides a comprehensive record of a person's strength training routine and progression.

Uploaded by

Josiah Johnson
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Bench 210 Bk.

Sqt 150

Day 1 Day 2 Name Day 3 Day 4


Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date:
Hang Power Clean Box Jump Hang Power Snatch Split Squat Jump
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps Reps WT Reps WT Reps

120 5 125 4 130 3 BWT 6 BWT 8 BWT 10 95 5 100 4 105 3 BWT 3ea BWT 4ea BWT 6ea

125 5 130 4 135 3 BWT 6 BWT 8 BWT 10 100 5 105 4 110 3 BWT 3ea BWT 4ea BWT 6ea

130 5 135 4 140 3 BWT 6 BWT 8 BWT 10 105 5 110 4 115 3 BWT 3ea BWT 4ea BWT 6ea

130 5 135 4 140 3 BWT 6 BWT 8 BWT 10 105 5 105 4 115 3 BWT 3ea BWT 4ea BWT 6ea

Front Squat Bench Press Back Squat Incline Bench


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

75 8 110 6 80 4 150 8 155 6 160 4 110 8 110 6 115 4 110 8 115 6 120 4

80 8 80 6 85 4 155 8 160 6 165 4 110 8 115 6 115 4 115 8 120 6 120 4

80 8 85 6 85 4 160 8 165 6 170 4 115 8 115 6 120 4 120 8 120 6 125 4

Pull Up SL RDL one dumbell Pull Ups RDL


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 6 BWT 8 BWT 10 20 10 25 8 25 6 BWT 6 BWT 8 BWT 10 120 8 120 6 125 4

BWT 6 BWT 8 BWT 10 25 10 25 8 30 6 BWT 6 BWT 8 BWT 10 120 8 125 6 130 4

BWT 6 BWT 8 BWT 10 25 10 30 8 30 6 BWT 6 BWT 8 BWT 10 125 8 130 6 130 4

SL Squat DB Military Press Forward Lunge Push Press


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 8 BWT 8 BWT 8 65 8 65 8 70 8 40 8 40 8 45 8 10 8 6


BWT 8 BWT 8 BWT 8 65 8 70 8 75 8 40 8 45 8 45 8 10 8 6
BWT 8 BWT 8 BWT 8 70 8 75 8 80 8 45 8 45 8 50 8 10 8 6

Inverted Row Feet On Bench DL Ham Curl on SB Single Arm DB Rows SL Hip Lift on SB
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10


BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

Kneeling Chop Side Bridge Kneeling Lift Prone Bridge


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec
Bench 210 Bk. Sqt 245

Day 1 Day 2 Name Day 3 Day 4


Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date:
Hang Power Clean Box Jump Hang Power Snatch Split Squat Jump
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps Reps WT Reps WT Reps

125 5 130 4 135 3 BWT 6 BWT 8 BWT 10 100 5 105 4 110 3 BWT 3ea BWT 4ea BWT 6ea

130 5 135 4 140 3 BWT 6 BWT 8 BWT 10 105 5 110 4 115 3 BWT 3ea BWT 4ea BWT 6ea

135 5 140 4 145 3 BWT 6 BWT 8 BWT 10 110 5 115 4 120 3 BWT 3ea BWT 4ea BWT 6ea

140 5 145 4 145 3 BWT 6 BWT 8 BWT 10 115 5 120 4 120 3 BWT 3ea BWT 4ea BWT 6ea

Front Squat Bench Press Back Squat Incline Bench


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

125 8 115 6 135 4 155 8 160 6 165 4 180 8 185 6 190 4 115 8 120 6 120 4

130 8 135 6 140 4 160 8 165 6 170 4 185 8 190 6 195 4 120 8 120 6 125 4

135 8 140 6 145 4 165 8 170 6 170 4 190 8 195 6 200 4 120 8 125 6 130 4

Pull Up SL RDL one dumbell Pull Ups RDL


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 6 BWT 8 BWT 10 35 10 40 8 45 6 BWT 6 BWT 8 BWT 10 200 8 205 6 210 4

BWT 6 BWT 8 BWT 10 40 10 45 8 50 6 BWT 6 BWT 8 BWT 10 205 8 210 6 215 4

BWT 6 BWT 8 BWT 10 45 10 50 8 55 6 BWT 6 BWT 8 BWT 10 210 8 215 6 220 4

SL Squat DB Military Press Forward Lunge Push Press


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

5 8 5 8 5 8 65 8 70 8 75 8 65 8 70 8 70 8 10 8 6
5 8 5 8 5 8 70 8 75 8 80 8 70 8 75 8 75 8 10 8 6
5 8 5 8 5 8 75 8 80 8 85 8 75 8 75 8 80 8 10 8 6

Inverted Row Feet On Bench DL Ham Curl on SB Single Arm DB Rows SL Hip Lift on SB
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10


BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

Kneeling Chop Side Bridge Kneeling Lift Prone Bridge


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec
Bench 210 Bk. Sqt 245

Day 1 Day 2 Name Day 3 Day 4


Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date:
Hang Power Clean Box Jump Hang Power Snatch Split Squat Jump
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps Reps WT Reps WT Reps

130 5 135 4 140 3 BWT 6 BWT 8 BWT 10 105 5 110 4 115 3 BWT 3ea BWT 4ea BWT 6ea

135 5 140 4 145 3 BWT 6 BWT 8 BWT 10 110 5 115 4 120 3 BWT 3ea BWT 4ea BWT 6ea

140 5 145 4 145 3 BWT 6 BWT 8 BWT 10 115 5 120 4 120 3 BWT 3ea BWT 4ea BWT 6ea

145 5 145 4 150 3 BWT 6 BWT 8 BWT 10 120 5 120 4 125 3 BWT 3ea BWT 4ea BWT 6ea

Front Squat Bench Press Back Squat Incline Bench


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

130 8 120 6 140 4 160 8 165 6 170 4 185 8 190 6 195 4 120 8 120 6 125 4

135 8 140 6 145 4 165 8 170 6 170 4 190 8 195 6 200 4 120 8 125 6 130 4

140 8 145 6 150 4 170 8 170 6 175 4 195 8 200 6 205 4 125 8 130 6 135 4

Pull Up SL RDL one dumbell Pull Ups RDL


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 6 BWT 8 BWT 10 40 10 45 8 50 6 BWT 6 BWT 8 BWT 10 205 8 210 6 215 4

BWT 6 BWT 8 BWT 10 45 10 50 8 55 6 BWT 6 BWT 8 BWT 10 210 8 215 6 220 4

BWT 6 BWT 8 BWT 10 50 10 55 8 60 6 BWT 6 BWT 8 BWT 10 215 8 220 6 225 4

SL Squat DB Military Press Forward Lunge Push Press


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

10 8 10 8 10 8 70 8 75 8 80 8 60 8 65 8 70 8 10 8 6
10 8 10 8 10 8 75 8 80 8 85 8 65 8 70 8 75 8 10 8 6
10 8 10 8 10 8 80 8 85 8 90 8 70 8 75 8 80 8 10 8 6

Inverted Row Feet On Bench DL Ham Curl on SB Single Arm DB Rows SL Hip Lift on SB
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10


BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

Kneeling Chop Side Bridge Kneeling Lift Prone Bridge


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec
Bench 210 Bk. Sqt 300

Day 1 Day 2 Name Day 3 Day 4


Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date: Date:
Hang Power Clean Box Jump Hang Power Snatch Split Squat Jump
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps Reps WT Reps WT Reps

135 5 140 4 145 3 BWT 6 BWT 8 BWT 10 110 5 115 4 120 3 BWT 3ea BWT 4ea BWT 6ea

140 5 145 4 145 3 BWT 6 BWT 8 BWT 10 115 5 120 4 120 3 BWT 3ea BWT 4ea BWT 6ea

145 5 145 4 150 3 BWT 6 BWT 8 BWT 10 120 5 120 4 125 3 BWT 3ea BWT 4ea BWT 6ea

145 5 150 4 155 3 BWT 6 BWT 8 BWT 10 120 5 125 4 130 3 BWT 3ea BWT 4ea BWT 6ea

Front Squat Bench Press Back Squat Incline Bench


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

170 8 120 6 180 4 165 8 170 6 170 4 235 8 240 6 245 4 120 8 125 6 130 4

175 8 180 6 185 4 170 8 170 6 175 4 240 8 245 6 250 4 125 8 130 6 135 4

180 8 185 6 190 4 170 8 175 6 180 4 245 8 250 6 260 4 130 8 135 6 140 4

Pull Up SL RDL one dumbell Pull Ups RDL


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 6 BWT 8 BWT 10 55 10 65 8 70 6 BWT 6 BWT 8 BWT 10 255 8 260 6 265 4

BWT 6 BWT 8 BWT 10 65 10 70 8 75 6 BWT 6 BWT 8 BWT 10 260 8 265 6 275 4

BWT 6 BWT 8 BWT 10 70 10 75 8 80 6 BWT 6 BWT 8 BWT 10 265 8 275 6 280 4

SL Squat DB Military Press Forward Lunge Push Press


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

12 8 12 8 12 8 75 8 80 8 85 8 75 8 80 8 85 8 10 8 6
12 8 12 8 12 8 80 8 85 8 90 8 80 8 85 8 95 8 10 8 6
12 8 12 8 12 8 85 8 90 8 90 8 85 8 95 8 100 8 10 8 6

Inverted Row Feet On Bench DL Ham Curl on SB Single Arm DB Rows SL Hip Lift on SB
WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10


BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

BWT 8 BWT 8 BWT 8 BWT 10 BWT 10 BWT 10 10 ea 10 ea 10 ea BWT 10 BWT 10 BWT 10

Kneeling Chop Side Bridge Kneeling Lift Prone Bridge


WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps WT Reps

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec 6 ea 6 ea 6 ea BWT 30 sec BWT 35 sec BWT 40 sec

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