The Best 4-Week Strength Training Program

If you’ve been less than satisfied with your muscle-building journey, you’re not alone. You’ll find that a well-structured 4-week strength training program can transform your physique and performance, much like Arnold’s famous “Golden Six” routine that launched his legendary career.

This extensive plan combines time-tested exercises with modern training principles to maximize your gains. Let’s examine how you can build serious strength in just 28 days.

How to Follow the 4-Week Workout Plan

You’ll need access to basic gym equipment, including dumbbells, barbells, weight plates, and a bench to complete this 4-week program effectively.

A squat rack or power cage will be essential for the safe execution of compound movements, such as squats and overhead presses.

If you’re training at home, you can modify some exercises using resistance bands and adjustable dumbbells; however, having access to a fully equipped gym will yield the best results.

#Equipment Needed

Getting started with this 4-week workout plan requires just a few essential pieces of equipment that you may already have used either at home or in the gym.

You’ll need a set of dumbbells, a bench, and a chair or PS Aerobic Step Deck ($30) for your strength training routines. For pull-up exercises, access to a pull-up bar or an assisted machine is necessary; however, you can substitute these with a cable machine or the PS 3-in-1 Resistance Tube Kit ($20).

If you’re working out at home, these basic items will cover all your exercise routines.

For beginners, start with lighter weights or bodyweight movements. As Arnold always said, “The last three or four reps are what make the muscle grow.”

Remember to track your weights and progression using your phone or a notebook to monitor your strength gains over the four weeks.

The 4-Week Workout Plan

The next four weeks will transform your strength training journey through a carefully structured progression of exercises and intensity levels. Your full-body strength training program includes three workouts per week, with strategic recovery days in between.

You’ll follow a detailed workout calendar that gradually increases intensity while maintaining proper form.

Before starting each strength training workout, perform a dynamic warmup to prepare your muscles and joints. Remember to keep your rest periods between supersets to 60 seconds or less to maintain workout intensity.

As Arnold always said, “The last three or four reps are what make the muscle grow.”

Your exercise descriptions will guide you through proper form and technique. The program strikes a balance between challenging workouts and adequate recovery time, ensuring peak results while preventing overtraining.

Track your progress using the provided workout calendar to stay motivated and focused.

1. Monday: Strength Training

Monday’s strength training session begins with three supersets that target major muscle groups through a combination of compound exercises and isolation exercises.

You’ll perform four sets of each superset, focusing on progressive overload to effectively build muscle mass.

Start with goblet squats paired with lat pull-downs, moving through step-ups combined with single-arm rows, and finish with single-leg glute bridges alongside bicep curls.

Each exercise targets multiple muscle groups simultaneously, maximizing your workout efficiency and effectiveness. Even Arnold himself was known to incorporate supersets to intensify his training sessions.

Complete your workout with three sets of 15-second elbow planks to strengthen your core.

Set 1:

• Exercise 1: Goblet squat: 12 reps
• Exercise 2: Lat pull-down (or resistance band pull-down) or pull-up (with a machine or resistance band): 12 reps or 5 reps
• Do four sets

Set 2:

• Exercise 1: Step-up: 10 reps per leg (advancement: hold dumbbells by your sides)
• Exercise 2: Single-arm row: 12 reps each arm
• Do four sets

Set 3:

• Exercise 1: Single-leg glute bridge: 10 reps per leg
• Exercise 2: Bicep curl: 10 reps
• Do four sets

Remember to maintain proper form throughout each movement, and gradually increase weight or resistance as exercises become easier.

2. Tuesday: Cardio

After building strength on Monday, your body’s ready for some heart-pumping cardio action.

Select your favorite cardiovascular activity for 20-30 minutes to increase your physical activity level and enhance your overall cardiovascular health. From cycling rides to swimming laps, pick what gets you excited to move.

Ab Workout: Complete two rounds of the following ab workout. If necessary, feel free to adjust the amount of time you spend on each exercise.

• Left side plank (20 seconds)
• Russian twist (20 seconds)
• Right side plank (20 seconds)

3. Wednesday: Strength Training

Back in the gym for another strength-building session, you’ll power through three strategic supersets that target your major muscle groups.

This weight training workout combines compound movements for maximum muscle gain, just as Arnold always emphasized quality over quantity.

Start with Romanian deadlifts paired with dumbbell bench presses for four sets, focusing on controlled movements.

Your second superset matches Superman holds with shoulder presses, strengthening your core and upper body simultaneously.

Finally, challenge yourself with dumbbell walking lunges and push-ups —a combination that any personal trainer would approve.

Remember to maintain proper form throughout each exercise.

Complete all four sets of one superset before moving to the next, and rest 60-90 seconds between sets.

Set 1:

• Exercise 1: Romanian deadlift: 12 reps
• Exercise 2: Dumbbell bench press: 10 reps
• Do four sets

Set 2:

• Exercise 1: Superman: 12 reps
• Exercise 2: Shoulder press: 10 reps
• Do four sets

Set 3:

• Exercise 1: Dumbbell walking lunge: 10 reps per leg (20 total)
• Exercise 2: Push-up: 10 reps
• Do four sets

This strength training routine builds functional power while maximizing your workout efficiency.

4. Thursday: Cardio

Though your muscles deserve some active recovery from yesterday’s strength training, today’s cardio session will keep your metabolism firing and enhance your overall fitness.

Choose one of these proven options for ideal cardiovascular improvements:

• Complete a 20-minute walking workout plan, gradually increasing your pace
• Perform interval training with 30-second sprints followed by 60-second recovery periods
• Cycle at a moderate intensity, maintaining a steady rhythm
• Swim laps, alternating between freestyle and breaststroke

Remember Arnold’s famous words about pushing through fatigue: “The mind is the limit.”

Your aerobic capacity will improve considerably with consistent effort, contributing to both weight loss and enhanced endurance. Focus on maintaining proper form and breathing throughout your chosen cardio activity, adjusting intensity based on your fitness level.

5. Friday: Conditioning

The final training day of the week combines strength and endurance in a challenging conditioning format that’ll test your limits.

This conditioning day features three supersets targeting multiple muscle groups with minimal rest between exercises.

You’ll start with a squat-to-overhead press paired with jumping rope, moving through weighted glute bridges and dumbbell bench presses, and finishing with plank rows and seated knee tucks.

Set 1:

• Exercise 1: Squat to overhead press: 10 reps
• Exercise 2: Jump rope or jumping jacks: 30 seconds
• Do three sets

Set 2:

• Exercise 1: Weighted glute bridge: 12 reps
• Exercise 2: Dumbbell bench press: 12 reps
• Do four sets

Set 3:

• Exercise 1: Plank with row or reverse-grip bent-over row: 10 reps on each arm
• Exercise 2: Seated knee tuck: 15 reps
• Do three sets

Complete each superset for the prescribed sets before moving to the next pair.

After today’s full-body workout plan, you’ll transition into active recovery for Saturday.

Choose between a relaxing walk, a yoga class, or one of three recommended yoga flows to help your body recover and prepare for next week’s strength training sessions.

6. Saturday: Active Recovery

After pushing your body through five days of intense training, your muscles deserve some dedicated recovery time.

Active recovery plays a crucial role in achieving your overall wellness goals and helps prevent burnout while maintaining momentum in your training plans.

Today’s focus is on gentle movement that promotes blood flow and reduces muscle tension.

You’ve got three excellent options to choose from:

• Take a revitalizing walk at a comfortable pace
• Join a yoga class for guided stretching and mindfulness
• Follow one of these specialized flows:
• Yoga flow for strength and flexibility
• Beginner-friendly yoga flow
• Yoga sequence for tight hips

The health benefits of active recovery include improved circulation, reduced muscle soreness, and enhanced mental clarity.

7. Sunday: Rest

Congratulations on completing your first week of strength training!

Rest days are essential components of any training split, allowing your body and mind to recover fully.

Today’s your chance to recharge while maintaining consistency in your fitness journey. Even Arnold Schwarzenegger emphasized the importance of rest for both physical gains and mental health.

Take this opportunity to:

• Go for a light walk
• Use a foam roller to release muscle tension
• Practice gentle stretching
• Ride your bike at a leisurely pace
• Engage in relaxing activities you enjoy

Remaining Weeks of the Four-Week Workout Plan

Now that you’ve mastered week one’s routine and understood proper rest protocols, it’s time to apply your knowledge through the remaining three weeks. Follow the same workout plan, maintaining consistent rep ranges while progressively challenging yourself.

For best results, consider adjusting your nutrition based on your goals – whether you’re following a bulking diet for muscle gains or maintaining a calorie deficit for fat loss.

The mass-building exercises remain unchanged, but you can intensify them by:

• Increasing weights when exercises feel too easy
• Shortening rest periods between supersets
• Adding an extra set when stamina improves

While this isn’t a 2-week strength training + running workout plan, you can incorporate cardio on rest days if you’re focused on fat loss.

Remember Arnold’s principle: “The last three or four reps is what makes the muscle grow.”

What to Do After This 4-Week Workout Plan

Since you’ve completed the initial four-week program, your body has adapted to a structured training routine, making it the perfect time to elevate your fitness journey.

You’ve got two solid options to keep advancing. First, restart the program while implementing progressive overload – increase your weights, boost your sets and reps, and reduce rest periods. For example, if you were doing three sets of goblet squats at 10 pounds, challenge yourself with four sets at 15 pounds.

Alternatively, progress to more advanced exercise variations. Instead of sticking with basic movements, try upgrading to their challenging counterparts. Transform those goblet squats into barbell back squats, adjusting weights and rep ranges to match your growing strength.

To Wrap It All Up

You’ve completed the foundation of your strength training journey, but this is just the beginning. As Arnold always said, “There are no shortcuts.” Now you’re ready to build on these fundamentals, whether that means increasing weights, trying advanced variations, or exploring new routines.

Your muscles have adapted, your form has improved, and you’ve developed essential habits. Take this momentum and let it propel you toward your next fitness milestone.

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