The 4 day
strength programme.
One main lift per session across ninety days, built around the squat, bench press, deadlift and overhead press. Phase three peaks the lifts, so the plan finishes with a number rather than a feeling.
- Length
- 90 days
- Days a week
- 4
- Sessions listed
- 12
- Equipment
- A gym with barbells, dumbbells, cables and machines.
The plan
Everything below is the actual programme, not a summary of one. Work down each session in order. The sets and reps shown are the starting prescription for that phase.
Foundation
Refine technique on the squat, press, hinge and pull while building work capacity.
Squat
| Exercise | Sets & reps |
|---|---|
| Back squat | 5 × 5 @ RPE 6 |
| Paused squat | 3 × 5 |
| Romanian deadlift | 3 × 8 |
| Plank | 3 × 45 sec |
Bench
| Exercise | Sets & reps |
|---|---|
| Bench press | 5 × 5 @ RPE 6 |
| Incline dumbbell press | 3 × 8 |
| Barbell row | 4 × 8 |
| Triceps pressdown | 3 × 12 |
Deadlift
| Exercise | Sets & reps |
|---|---|
| Deadlift | 4 × 4 @ RPE 6 |
| Front squat | 3 × 6 |
| Lat pulldown | 4 × 8 |
| Farmer carry | 4 × 30 m |
Press
| Exercise | Sets & reps |
|---|---|
| Overhead press | 5 × 5 |
| Close-grip bench | 3 × 8 |
| Pull-up / pulldown | 4 × 8 |
| Face pull | 3 × 15 |
Progression: All main lifts should feel like RPE 6-7. Film one working set weekly to check technique. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Build
Add load steadily while using assistance work to strengthen limiting positions.
Heavy Squat
| Exercise | Sets & reps |
|---|---|
| Back squat | 5 × 3 @ RPE 7-8 |
| Tempo squat | 3 × 4 |
| Romanian deadlift | 4 × 6 |
| Ab wheel | 3 × 10 |
Heavy Bench
| Exercise | Sets & reps |
|---|---|
| Bench press | 5 × 3 @ RPE 7-8 |
| Paused bench | 3 × 5 |
| Barbell row | 4 × 6 |
| Triceps extension | 3 × 10 |
Heavy Deadlift
| Exercise | Sets & reps |
|---|---|
| Deadlift | 5 × 3 @ RPE 7-8 |
| Block pull | 3 × 4 |
| Front squat | 3 × 5 |
| Weighted carry | 5 × 30 m |
Volume Press
| Exercise | Sets & reps |
|---|---|
| Overhead press | 4 × 6 |
| Close-grip bench | 4 × 6 |
| Pull-up | 4 × 6 |
| Rear-delt fly | 3 × 15 |
Progression: Add 2.5 kg to upper-body and 5 kg to lower-body lifts when RPE stays below 8. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Perform
Peak neural readiness and express strength with a controlled testing week.
Squat Peak
| Exercise | Sets & reps |
|---|---|
| Back squat | 1 × 1 + 3 × 3 |
| Paused squat | 3 × 3 |
| Romanian deadlift | 3 × 5 |
| Core brace drill | 3 × 8 |
Bench Peak
| Exercise | Sets & reps |
|---|---|
| Bench press | 1 × 1 + 4 × 3 |
| Spoto press | 3 × 4 |
| Chest-supported row | 4 × 6 |
| Triceps pressdown | 3 × 10 |
Deadlift Peak
| Exercise | Sets & reps |
|---|---|
| Deadlift | 1 × 1 + 3 × 2 |
| Speed deadlift | 5 × 2 |
| Front squat | 3 × 4 |
| Farmer carry | 3 × 40 m |
Recovery Press
| Exercise | Sets & reps |
|---|---|
| Overhead press | 3 × 5 |
| Close-grip bench | 3 × 5 |
| Lat pulldown | 3 × 8 |
| Mobility | 15 min |
Progression: Weeks 9-10 build to RPE 8. Week 11 work up to confident singles. Week 12 deload, then test. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
How to run it
Warm up for five to ten minutes before the first working set: light cardio, then the first exercise of the day with an empty bar or very light weight for one or two sets. Rest 60 to 90 seconds between accessory exercises and two to three minutes after main lifts.
Leave about three reps in reserve for the first fortnight of each phase. When the top of the rep range is clean on every set, add load. When you stall on the same weight for two sessions running, keep the weight and add a rep instead, or take an easier week and come back to it. Progressive overload covers this in more detail.
Record what you lift. A plan you cannot compare to last week is a workout, not a programme.
Who this suits
- You want to get stronger at specific barbell lifts.
- You have access to a barbell and a rack.
- You can train four days a week and are happy with lower rep ranges.
Who it does not
- You mainly want to change how you look. Use the muscle building plan.
- You have no barbell access.
Swapping exercises
These are the substitutions Phasebuilt itself makes when your equipment or your joints call for it, rather than a generic list.
| Situation | Prescribed | Swap to |
|---|---|---|
| If you train at home | Back squat | Dumbbell front squat |
| If you train at home | Leg press | Goblet squat |
| If you train at home | Cable row | One-arm dumbbell row |
| If you train at home | Lat pulldown | Band pulldown |
| If you train at home | Machine press | Dumbbell floor press |
| If you train at home | Sled push | Loaded carry |
| If you have almost nothing | Back squat | Tempo bodyweight squat |
| If you have almost nothing | Front squat | Split squat |
| If you have almost nothing | Leg press | Wall sit |
| If you have almost nothing | Bench press | Push-up variation |
| If you have almost nothing | Dumbbell bench press | Push-up variation |
| If you have almost nothing | Cable row | Towel / band row |
| If you have almost nothing | Barbell row | Band row |
| If you have almost nothing | Lat pulldown | Band pulldown |
| If you have almost nothing | Deadlift | Single-leg hip hinge |
| If you have almost nothing | Trap-bar deadlift | Backpack deadlift |
| If you have almost nothing | Machine press | Push-up variation |
| If you have almost nothing | Hip thrust | Single-leg glute bridge |
| If you have almost nothing | Sled push | Bear crawl |
If something hurts
Pain is not something to train through. These swaps keep the session intact while working around a sore joint. If pain persists, that is a question for a clinician, not a programme.
| If you have | Instead of | Do |
|---|---|---|
| Sore knees | Back squat | Box squat to comfortable depth |
| Sore knees | Front squat | Supported sit-to-stand |
| Sore knees | Walking lunge | Low step-up |
| Sore knees | Bulgarian split squat | Supported split squat |
| Sore knees | Running | Cycling |
| Sore lower back | Deadlift | Cable pull-through |
| Sore lower back | Romanian deadlift | Hip thrust |
| Sore lower back | Barbell row | Chest-supported row |
| Sore lower back | Kettlebell swing | Sled push / bike |
| Sore shoulders | Bench press | Neutral-grip floor press |
| Sore shoulders | Overhead press | Landmine press |
| Sore shoulders | Push press | Landmine press |
| Sore shoulders | Push-up | Incline push-up |
| Need low impact | Running | Incline walking |
| Need low impact | Bike sprint | Bike tempo interval |
| Need low impact | Kettlebell swing | Sled push / fast walk |
Make it yours
The plan above is one configuration. Phasebuilt will rebuild it around your bodyweight, equipment, training days, session length and any injuries, and set the calorie and protein targets alongside it. It is free, takes about a minute, and runs entirely in your browser.