A strength training program is characterized by a weekly structure that emphasizes compound movements performed over four training days. This approach modifies a traditionally three-day routine, distributing volume and intensity across additional sessions. An example involves dedicating one day to squatting, another to bench pressing, a third to deadlifting, and a fourth day focused on overhead pressing or variations. This allows for greater recovery and targeted muscle group stimulation.
This type of routine is valuable for intermediate to advanced lifters seeking continued progress beyond linear progression models. It allows for focused effort on specific lifts and reduces the overall fatigue experienced in each individual session. Historically, lifters have adopted such methods to break through plateaus and accommodate increasingly heavy loads while ensuring adequate recovery between workouts. The increased frequency also permits for technique refinement.
