# 4-Week Strength Plan

A four-week barbell-and-dumbbell program I run between travel blocks. Three lift days, two short conditioning days, full recovery on weekends. Adjust weights to land at RPE 7–8 on your last working set.

## Week 1 — Build the base

**Monday — Lower**
- Back squat: 4 × 8
- Romanian deadlift: 3 × 10
- Walking lunges: 3 × 12 / leg
- Hip thrusts: 3 × 12
- Plank: 3 × 45s

**Wednesday — Upper push**
- Push press: 4 × 6
- Incline DB bench: 3 × 10
- Lateral raises: 3 × 15
- Push-ups: 3 × max
- Cable triceps: 3 × 12

**Friday — Pull + posterior**
- Trap bar deadlift: 4 × 5
- Pull-ups (banded ok): 4 × 6
- Single-arm DB row: 3 × 10
- Face pulls: 3 × 15
- Hammer curls: 3 × 12

## Weeks 2–3 — Add load

Same lifts, drop reps by one and add 5–10 lb to the working sets each week. Keep accessories at the same volume.

## Week 4 — Deload + test

Cut volume by half across the lifts. End the week with one tested 3-rep max on squat, bench, and deadlift. Rest 48 hours, then start over with the new numbers.

## Conditioning days

- **Tuesday**: 20 minutes of zone-2 cardio (incline walk, easy bike, or pool laps)
- **Thursday**: 6 × 60s hill sprints, 90s walk between

## Notes

- Sleep before stimulants. 7+ hours non-negotiable.
- Eat in a small surplus while building (300 cal over maintenance).
- Track the lifts in a notebook — the trend matters more than any single session.

— Luna