Functional strength training combining heavy compound lifts with loaded carries, conditioning circuits, and event training. 4 days/week. Builds real-world strength and work capacity.
Press / Pull / Hinge / Squat · 4 days a week · about 90 minutes a session · advanced · goal: Strength · by Brian Alsruhe
Weekly plan
Press Day
Barbell Overhead Press 5 x 3
Push Press 4 x 5
Barbell Bench Press 4 x 6–8
Tricep Dip 4 x 8–12
Dumbbell Lateral Raise 4 x 12–15
Plank 3 x 60s
Pull Day
Conventional Deadlift 5 x 3
Pull-Up 5 x 5
Barbell Row 4 x 6–8
Barbell Curl 4 x 8–10
Cable Face Pull 4 x 15–20
Hinge & Core Day
Romanian Deadlift 4 x 6–8
Barbell Hip Thrust 4 x 8–10
Machine Leg Curl 4 x 10–12
Ab Wheel Rollout 4 x 10
Hanging Leg Raise 4 x 10–15
Seated Calf Raise 4 x 12–15
Squat Day
Barbell Back Squat 5 x 3
Bulgarian Split Squat 4 x 8 each
Leg Press 4 x 10–15
Machine Leg Extension 3 x 12–15
Standing Calf Raise 4 x 12–15
Plank 3 x 45–60s
Notes
Train Mon/Tue, rest Wed, train Thu/Fri, rest Sat/Sun. On all main lifts (3-rep sets) work up to a heavy triple, not a max — leave 1 rep in the tank. The goal is consistency over weeks, not maxing out. Add weight when all reps feel solid.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms