Intermediate Strength Program — 4x Per Week

A 12-week percentage-based strength program for intermediate lifters. 4 sessions per week, all weights calculated automatically from your 1RM. No guesswork — just structured, progressive training.

If you've been lifting for a year or more and linear progression is no longer cutting it, this is your next step.

The 4x/Week Strength Program is built for intermediate lifters who need more structure, more variation, and smarter programming than a basic beginner plan. Four training days per week — two lower, two upper — with a rotating mix of heavy strength work and volume sets to drive both strength and size.

Weights are automatically calculated from your 1RMs. Enter your numbers once, and the entire 12-week program adjusts to you.

What's included:

• 12 weeks of structured training — 48 sessions total
• 4 sessions per week (~75–90 minutes each)
• Percentage-based loading off your own 1RM — enter your numbers, program calculates automatically
• Upper/lower split with intelligent exercise variation
• Heavy sets AND volume back-off work every week
• Deload weeks built in after every 4th week
• Warm-up protocol for every session type
• Rest time guidance by exercise category
• Coaching cues for all main lifts and accessories
• All weights in kg

Who this is for:

• Lifters who have completed a beginner program and need more structure
• Anyone who has been training for 1–2+ years and wants a serious 12-week block
• People whose strength has stalled on simple linear progression

Not for: True beginners — start with the Beginner Barbell Program (3x/week). Advanced lifters training 5–6 days should look at Nico's Strength Protocol.

What happens after 12 weeks? Retest your 1RMs, update the spreadsheet, and run another block — or progress to Nico's Strength Protocol (6x/week).