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Home ยป 4 Week Workout Plan

4 Week Workout Plans

4 week workout plans organize multiple training sessions over the span of a 4 week macrocycle. The 4 week programs below cover a variety of goals: strength training, muscle building, and powerlifting.

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Boring But Big: 5/3/1 BBB Spreadsheets

Last updated October 4, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]

Filed Under: 4 Week Programs, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

5 Day Body Part Split Workout (4 Week Mesocycle)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 4

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

30 Day Arm Challenge Printable Calendar + PDF

Last updated April 17, 2020
Experience level: Beginner

Weeks: 4

Program goal: Arms


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends [Read more…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs
Tagged With: 4 Week Workout Plan



30 Day Squat Challenge Printable Spreadsheet + PDF

Last updated April 18, 2020
Experience level: Beginner

Weeks: 4

Powerlifting meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs, Squat Program
Tagged With: 4 Week Workout Plan, 6 Day Workout Plan



Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Brendan Tietz Beginner Powerlifting Program Spreadsheet

Last updated April 18, 2020
Experience level: Beginner

Weeks: 4

Periodization: Block Periodization, Linear Periodization

Program goal: Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 3
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1

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