New

4 week strength training plan

Daniel Hanson

Personal Training, Multi-sport, Miscellaneous, General Fitness, Functional Training
Coach
Daniel Hanson

The unique thing about this program is that you don't need a barbell to complete this program. This workout is for people looking to build strength and burn fat. This workout is designed for beginners to intermediate lifters.

Features
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Programming 4 days per week
4 sessions a week give you an opportunity to keep a balance in your life while chasing your goals
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
A quality app that allows you to track progress and hold your self accountable!
Equipment
Required
smith machine // Dumbbells // Cables
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
2024-1-29

A

Smith machine bench press

3 x 6

B

1-Arm DB Row

5 x 5

C1

DB Arnold Press

4 x 6

C2

Hammer Curl

3 x 20

D

Lat Pulldown

20, 10, MAX

E

Tricep Pushdown

3 x 20

Monday
2024-1-30

A

poliquin step-ups

3 x 10

B

HE smith machine squat

3 x 6

C

DB Step Up

3 x 5

D

Smith machine RDLS

4 x 6

E

Leg Extension

3 x 20

F

Chinese plank

3 x 0:30

G

V-Ups

3 x 10

H

Ab Wheel

3 x 10

I

Plank

3 x 1:00

Tuesday
2024-1-31

A

ecc chin up

3 x 4

B

Incline DB Bench Press

5 x 5

C

Straight Arm Pulldown

4 x 12

D

Cable curls

3 x 20

E

single arm low row

4 x 8

F

DB Chest Fly

3 x 15

G

Inverted Row

20, 10, MAX

Wednesday
2024-2-1

A1

Leg Press

4 x 10

A2

calf raise on leg press

2 x 20

B

single leg squat to bench

3 x 10

C

Prone Machine Hamstring Curl

3 x 15

D

dumbbell side lunges

3 x 8

E

lunge iso hold

3 x 20

F

Hanging Knee Raise

3 x 10

G

Russian Twist

3 x 12

H

DB Farmer's Carry

3 x 10

4 week strength training plan