Strength & Conditioning Training Program - 4 Day Split

This is a comprehensive 10-page 4-day-a-week strength and conditioning program designed around a distinct weekly structure. It intelligently splits the training week into two "Explosive" days and two "Strength" days, with a dedicated active rest day in the middle.

The program's design utilises a form of undulating periodisation, where the rep ranges—and therefore the training stimulus—change from week to week over a

4-week cycle.

• Week 1 & 2 generally focus on higher volume and muscular hypertrophy (building muscle).

• Week 3 & 4 transition towards lower rep ranges, focusing more on building maximal strength and power.

This is a classic and effective model for breaking through plateaus and developing both size and strength concurrently. The primary focus is on compound movements, which is excellent for building a strong, athletic base.

This training program features 26 unique exercises spread across four demanding days. You'll complete a substantial 67 sets per week (including the Plank, counted as 3 sets), making this a high-volume approach designed for significant results.

Key Training Principles

As you progress, particularly in weeks 3 and 4 when the weights get heavier, prioritise perfect form for every single repetition. Your body's feedback is crucial: listen to it, and ensure you're providing the proper fuel for optimal recovery. Adhering to these principles will set you up for excellent results.

Muscle Group Focus

This program effectively targets major muscle groups twice weekly:

• Legs: Two dedicated sessions.
• Chest/Pushing Muscles: Two dedicated sessions.
• Back/Pulling Muscles: Two dedicated sessions.

Additionally, it integrates full-body explosive work and consistent core training throughout the week. This is a challenging yet highly effective training methodology.

In addition to this  framework, the program incorporates:

• Nutrition Guide: Eat to Grow. Recover Hard. Train Like a Machine.
• Sample Meal Plan: Lean Bulk
• Supplement Recommendations