Plans
Advanced
Strength
Athlete Power
Advanced four-day block blending heavy compounds, ballistic work, and athletic core.
4 days / week · 8 weeks~65 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Coreprimary
100%Legsprimary
73%Backsecondary
68%Shoulderssecondary
56%Armssecondary
53%Chest
18%Full Bodysecondary
41%Cardio
18%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Coreprimary
100%Legsprimary
97%Armssecondary
25%Shoulders
15%Back
15%Full Bodysecondary
32%- Back Squat5 × 3–5 · 210s rest
Legs · +Core
- Romanian Deadlift4 × 5–6 · 180s rest
Legs · +Back, Core
- Barbell Hip Thrust3 × 6–8 · 120s rest
Legs · +Core
- Farmer's Carry4 × 40m · 90s rest
Full Body · Core · +Arms, Shoulders
- Hanging Knee Raise3 × 10 · 60s rest
Core · +Arms