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Complete, FREE, 4 Week Strength and Body Composition Training Program

Complete, FREE, 4 Week Strength and Body Composition Training Program

It was awesome to see how many local gym enthusiasts and friends performed my twelve week body composition training program. This inspired me to put out a a full video series with voice-over, along with a documented description of my recent training for you as well.

If you want to see some strength and body composition improvements, give the system below a shot. If you have any questions at all comment below, however I do explain more in the videos as well.

Lower Body Day One

A1) Vertical tuck jumps

Week 1: (3×3) Week 2: (5×3) Week 3: (3×5) Week 4: (5×5)
Rest time between sets: 30 seconds

B1) Front squats

Week 1: (3×5) Week 2: (5×5) Week 3: (3×3) Week 4: (5×3)
Rest time between sets: 120-150 seconds

C1) Two position paused front squats

Weeks 1 and 2: Two position eccentric paused front squats (pause once at the bottom, and another at your sticking point)
Weeks 3 and 4: Two position concentric paused front squats (pause once at the bottom, and another at your sticking point)

Week 1: (3×3) Week 2: (3×4) Week 3: (5×3) Week 4: (6×3)
Rest time between sets: 90-120 seconds

D1) Single leg RDL with barbell

Week 1: (2×10/side) Week 2: (3×10/side) Week 3: (2×8/side) Week 4: (3×8/side)

D2) Standing calf raises

Week 1: (2×12-15) Week 2: (3×12-15) Week 3: (4×12-15) Week 4: (5×12-15)

D3) Core: Hanging leg raises or knee drives

Week 1: (2 x failure) Week 2: (3 x failure) Week 3: (4 x failure) Week 4: (1 x failure)

Go through all the “D” exercises with no rest. Then rest 90 seconds after each round is completed.

Upper Body Day One

A) Overhead barbell press

Week 1: (3×4) Week 2: (3×5) Week 3: (3×6) Week 4: (3×7)
Rest time between sets: 120-150 seconds

B1) Lat pulldowns

(3×8-10) Progressively add weight each week you are able. Once you can get 3 sets of 8 move up the weight. Then do not increase again until you can perform 3×8.
Rest time: None, right into B2)

B2) Push ups (with added ROM and resistance)

Week 1: (3×8) Week 2: (4×8) Week 3: (3×6) Week 4: (4×6)
Rest time: 90 seconds, then back into B1)

C1) Suspended chest fly’s

Week 1: (2×6-8) Week 2: (3×6-8) Week 3: (2×8-10) Week 4: (4×8-10)
Rest time: None, right into C2.

C2) Lying dumbbell triceps extensions

Week 1: (3×6-8) Week 2: (3×6-8) Week 3: (3×8-10) Week 4: (3×8-10)
Rest time: 90 seconds, then back into C1.

D1) Plate grip shrugs

(3×8 w/2 second hold at peak contraction of each rep) Progressively add weight each week you are able. Once you can get 3 sets of 8 move up the weight. Then do not increase again until you can perform 3×8.
Rest time between sets: 60 seconds

I also did about 10-20 handstand push ups throughout the day as well.

Lower Body Day Two:

A) One Step Vertical Jumps

Week 1-5: (3×3-5)
Rest time between sets: 30 seconds

B) Hang Power Clean or Hand Power Snatch

Week 1: (3×5) Week 2: (5×3) Week 3: (3×5) Week 4: (5×3)
Rest time between sets: 120 seconds

C) Deadlift

Week 1: (1×5) Week 2: (1×3) Week 3: (1×3) Week 4: (1×3)
Rest time between warm up sets: As needed

D1) KB swings

Week 1: (3×15) Week 2: (2×20) Week 3: (2×25) Week 4: (2×30)
Rest time between sets: 45-60 seconds

D2) Seated calf raises

Week 1: (2×15) Week 2: (2×20) Week 3: (3×15) Week 4: (3×20)
Rest time between sets: None, right into D2.

E) Ab wheel rollouts (8-12)

Rest time between sets: 45 seconds

Upper Body Day Two:

A1) Z Press

(3×8/side) Progressively add weight each week you are able. Once you can get 3 sets of 8 move up the weight. Then do not increase again until you can perform 3×8.
Rest time between sets: 120 seconds

B1) Chin ups

(3×8) Try to get one more rep each week, on at least one set, each week.
Rest time between sets: None, right into B2.

B2) Slight incline dumbbell bench press

Week 1: (3×4) Week 2: (3×5) Week 3: (3×6) Week 4: (3×7)
Rest time between sets: 90-120 seconds

C1) Landmine lateral raises

(3×8) Try to add one more rep, each set, each week.
Rest time between sets: None, right into C2.

C2) Bent over dumbbell row

(3×5 w/4 second hold at peak contraction of each rep)
Rest time between sets: 60-90 seconds.

D1) Inclined dumbbell biceps curls

(3×6) Rest time between sets: 60-90 seconds.

Progressively add weight each week you are able. Once you can get 3 sets of 6 move up the weight. Then do not increase again until you can perform 3×8.

Day Five: Total Body Power:

A1) Suspended reverse flys x 12
A2) Heidens x 5/side
A3) Explosive push ups x 5-10
A4) MB slams x 10
A5) Farmers Walks x 40 yards

Week 1: 3 rounds (30 seconds rest between exercises) Week 2: 4 rounds (30 seconds rest between exercises) Week 3: 3 rounds (minimal to no rest between exercises) Week 4: 4 rounds (Minimal to no rest between exercises) With each week rest 90-120 seconds after each circuit is completed, and then repeat for the prescribed number of rounds.

If you liked this post, please like it, share, or subscribe. Also, don’t forget to check out my YouTube channel here if you haven’t done so already. You can also leave a response below, or comment on my Facebook page here, with any questions or concerns you have regarding this piece. 

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