Advanced Upper/Lower Strength, 4 days
Four days for lifters past the beginner stage: each main lift gets its own day of heavy sets of three to five, backed by a few accessories. Add the smallest plate your gym has only when every heavy set is complete – progress is slow here, and that is normal.
- Level
- Advanced
- Goal
- Gain strength
- Days per week
- 4 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Bench Day
The heavy bench press day: five working sets of three to five reps, then rows, overhead pressing, pull-ups, and face pulls. Take the full rest before every heavy set.
5 exercises- Barbell Bench Press5 sets × 3–5 reps2 warm-up setsRest 3:00
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Bent-Over Barbell Row4 sets × 5–8 reps1 warm-up setRest 2:30
Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.
- Standing Barbell Overhead Press3 sets × 6–10 repsRest 2:30
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- Pull-Up3 sets × 5–8 repsRest 1:30
Start from a dead hang and pull your chin over the bar; use the assisted pull-up, a band, or slow negatives until strict reps come.
- Face Pull3 sets × 12–15 repsRest 1:00
Set the rope at face height, pull it toward your eyes with elbows high, and finish with the upper back squeezed.
Squat Day
The heavy squat day: five working sets of three to five reps, then the Romanian deadlift, the leg press, calves, and abs.
5 exercises- Barbell Back Squat5 sets × 3–5 reps2 warm-up setsRest 3:00
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Leg Press3 sets × 8–12 repsRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Standing Calf Raise4 sets × 10–15 repsRest 1:00
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Hanging Leg Raise3 sets × 8–15 repsRest 1:00
Hang without swinging and raise your legs with control; bend the knees if straight legs are too hard.
Press Day
The heavy overhead press day, backed by the incline bench press, wide-grip pull-ups, cable rows, and curls.
5 exercises- Standing Barbell Overhead Press5 sets × 3–5 reps2 warm-up setsRest 3:00
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- Incline Barbell Bench Press3 sets × 6–10 repsRest 2:30
Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.
- Wide-Grip Pull-Up4 sets × 6–10 repsRest 1:30
Take a grip a hand-width outside your shoulders and pull the chest toward the bar; too hard – use the assisted pull-up.
- Seated Cable Row3 sets × 8–12 repsRest 1:30
Sit tall with knees slightly bent and pull the handle to your lower ribs; the shoulders stay down, the torso still.
- Barbell Biceps Curl3 sets × 8–12 repsRest 1:00
Keep the elbows pinned to your sides and curl without leaning back; lower under control until the arms are straight.
Deadlift Day
The heavy deadlift day: four working sets of three to five reps, then the front squat, split squats, leg curls, and a plank to finish.
5 exercises- Deadlift4 sets × 3–5 reps3 warm-up setsRest 3:00
Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.
- Front Squat3 sets × 5–8 reps1 warm-up setRest 2:30
Rest the bar on your front delts with elbows high; if the rack position hurts your wrists, use the back squat and go lighter.
- Bulgarian Split Squat6 sets × 8–12 reps3 per sideRest 1:30
Set your back foot on a bench a full stride behind you and keep the front shin close to vertical.
- Seated Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Plank3 sets × 45 secRest 1:00
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
