4 week strength routine: challenge your body

Surely you have been stuck for a while without knowing what to change in your training. You wonder if you are on the right track and you are even losing your training gear. Your routines are always with the same exercises and the load never varies.

Studies have shown that multi-joint lifts are the best way to progress, both for gaining muscle mass and strength. Therefore, the routines that include them are the most contrasted by the results they provide.

Try this training plan for 4 weeks to increase your strength.

Plan de entrenamiento de fuerza de 4 semanas

4 week strength routine

It is a 4-week routine, in which priority is given to basic exercises. The goal of this routine is to create a different stimulus, based on work based on the daily percentages of each person’s 1RM.

When we talk about percentage of training we refer to the maximum weight that we can move in a given exercise. For example, a bench press 2 × 80% x2, should be interpreted as two sets of 2 repetitions at a weight of 80% of the total we can lift. Instead, what’s in parentheses means you can optionally lift that load, or even 3-5% more in the case of the squat and deadlift and 1-3% more in the case of the bench press. , that as long as you see yourself capable of doing it that day.

Cómo maximizar tu fuerza en 4 semanas

1. Week 1

Day 1

  • Front Squat: 1 × 70%, (2 × 80%) x2
  • Bench press: 5 × 60%, (5 × 70%) x2
  • Inverted Row: 3 x 6 reps

Day 2

  • Power Clean: 3 × 60% 3 × 70% (3 × 80%) x2
  • Deadlift: (3 × 80%) x4
  • Pull-ups: 4 × 3 reps
  • Planks: 3 sets of 20-45 ″

Ganar fuerza en peso muerto en 4 semanas

Day 3

  • Barbell Squat: 5 × 60%, 5 × 70%, 5 × 75%
  • Military Press: (3 × 60%) x2, (3 × 70%) x2
  • Barbell Row: 3 × 5 reps

Day 4

  • Front squat: 2 × 80%, (2 × 85%) x2
  • Power clean: (2 × 60%) x3 (2 × 70%) x3
  • Romanian Deadlift: 5 × 70%, (5 × 75%) x2

Rutina para ganar fuerza en press de banca

2. Week 2

Day 1

  • Front squat: 2 × 70%, (2 × 80%) x2
  • Bench press: 3 × 70%, 3 × 72% (3 × 80%) x2
  • Inverted row: 3 × 8 reps

Day 2

  • Power Clean: 4 × 60%, 4 × 70%, (2 × 80%) x2
  • Deadlift: (3 × 80%) x4
  • Pull-ups: 5 × 3 reps
  • Iron: 4 sets of 15-25 ″ with ballast, 3 sets of 20-60 ″ without ballast

La rutina definitiva para ganar fuerza

Day 3

  • Front squat: 5 × 65%, 5 × 70%, 5 × 75%
  • Military Press: (4 × 60%) x2 (4 × 70%), x2
  • Barbell Row: 3 × 4 reps

Day 4

  • Back Squat: (5 × 80%) x3
  • Power clean: (3 × 60%) x2, (3 × 70%) x2
  • Romanian Deadlift: 5 × 70%, (5 × 80%) x2

Rutina para mejorar tu fuerza en 1 mes

3. Week 3

Day 1

  • Front squat: 2 × 70%, (2 × 80%) x2
  • Bench press: 3 × 70%, 3 × 80% (2 × 80%) x2
  • Inverted row: 3 × 10 reps

Day 2

  • Power Clean: 2 × 60%, 2 × 70%, 2 × 80%, (2 × 85%) x2
  • Deadlift: (3 × 85%) x3
  • Pull-ups: 2 sets of 3 reps with ballast
  • Iron: 5 sets of 8 ″ (with ballast), or 3 sets of 60 ″ without ballast

Rutina para mejorar tu fuerza en sentadilla

Day 3

  • Barbell Squat: 5 × 65% (5 × 70%) x2
  • Military Press: 2 × 60%, 2 × 70% (2 × 80%) x2
  • Barbell row: 3 × 2 reps (heavy sets, at about 90%)

Day 4

  • Front squat: 2 × 85%, (2 × 90%) x2
  • Power clean: (2 × 60%) x2 (2 × 70%) x2 (1 × 75%) x2
  • Romanian Deadlift: 3 × 80%, (3 × 85%) x2

Rutina para mejorar tu 1RM en press de banca

4. Week 4

Day 1

  • Bench press: repetitions at 60, 70, 80, 85, 90, 94 and 97% and new 1 RM or, 2-5 repetitions (the safest way) at 60, 70, 80, 85 and 90%
  • Barbell Squat: 2 × 70%, (2 × 80%) x2

Day 2

  • Power clean: Rep max. at 60, 70, 80, 85 and + 85%
  • Deadlift: 2-5 x 90%

Rutina para mejorar tu marca en sentadilla frontal

Day 3

  • Front squat: 5 × 65%, 5 × 70%, 5 × 75%
  • Military Press: Maximum repetition at 60, 70, 80, 85 and + 85%

Day 4

  • Barbell Squat: 5 × 80%, 5 × 85%, 5 × 90%
  • Power Clean: (1 × 60%) x4 (1 × 70%) x4

Cómo ganar fuerza en 4 semanas

Guidelines to gain strength in 4 weeks

To perform the training correctly you must follow the following criteria:

  • The best schedule for training would be Monday, Tuesday, Friday and Saturday.
  • If the load falls short to perform the proposed repetitions, you should increase the load by 3 to 5%. If, on the other hand, the load used does not allow you to perform the marked repetitions, you should reduce the weight.
  • Get a good warm-up before doing heavy lifting.
  • It is a routine that requires good technique, since it uses complex exercises. If you do not have mastery in the execution of the exercises, you should replace them with others whose mastery is better.

Reference

  • Skinner, T. Squat / Pull / Press: A 4-Week Strength Challenge. For Breaking Muscle. (Revised June 2018).