RAW-4x4 strength

by Dylan H.

1 athletes joined

Program Description

Get massive, get strong.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 29, 2024 05:39
Last Edited
Nov 15, 2024 06:42

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Deadlift (Barbell)

4

4 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

5

Dip (Weighted)

3

7 reps

RPE 9

Day 1

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Deadlift (Barbell)

4

4 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

5

Dip (Weighted)

3

7 reps

RPE 9

Day 1

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Deadlift (Barbell)

4

4 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

5

Dip (Weighted)

3

7 reps

RPE 9

Day 1

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Deadlift (Barbell)

4

4 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

5

Dip (Weighted)

3

7 reps

RPE 9

Day 2

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Overhead Press (Barbell)

4

4 reps

RPE 8.5

3

Barbell Row

3

6 reps

RPE 8.5

4

Skull Crusher (Barbell)

3

7 reps

RPE 9

Day 2

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Overhead Press (Barbell)

4

4 reps

RPE 8.5

3

Barbell Row

3

6 reps

RPE 8.5

4

Skull Crusher (Barbell)

3

7 reps

RPE 9

Day 2

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Overhead Press (Barbell)

4

4 reps

RPE 8.5

3

Barbell Row

3

6 reps

RPE 8.5

4

Skull Crusher (Barbell)

3

7 reps

RPE 9

Day 2

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Overhead Press (Barbell)

4

4 reps

RPE 8.5

3

Barbell Row

3

6 reps

RPE 8.5

4

Skull Crusher (Barbell)

3

7 reps

RPE 9

Day 3

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Lateral Raise (Dumbbell)

3

7 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

Day 3

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Lateral Raise (Dumbbell)

3

7 reps

RPE 9

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

Day 3

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Lateral Raise (Dumbbell)

3

7 reps

RPE 9

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

Day 3

1

Squat (Barbell)

4

4 reps

RPE 8.5

2

Bench Press (Barbell)

4

4 reps

RPE 8.5

3

Lateral Raise (Dumbbell)

3

7 reps

RPE 9

4

Bicep Curl (Barbell)

3

7 reps

RPE 9

Day 4

1

Deadlift (Barbell)

4

4 reps

RPE 8.5

2

Incline Bench Press (Barbell)

4

8 reps

RPE 9

3

Skull Crusher (Barbell)

3

7 reps

RPE 9

4

Barbell Row

3

6 reps

RPE 8.5

5

Dip (Weighted)

3

7 reps

RPE 9

Day 4

1

Incline Bench Press (Barbell)

4

8 reps

RPE 9

2

Skull Crusher (Barbell)

3

7 reps

RPE 9

3

Barbell Row

4

6 reps

RPE 8.5

4

Dip (Weighted)

3

7 reps

RPE 9

Day 4

1

Incline Bench Press (Barbell)

4

8 reps

RPE 9

2

Skull Crusher (Barbell)

3

7 reps

RPE 9

3

Barbell Row

4

6 reps

RPE 8.5

4

Dip (Weighted)

3

7 reps

RPE 9

Day 4

1

Incline Bench Press (Barbell)

4

8 reps

RPE 9

2

Skull Crusher (Barbell)

3

7 reps

RPE 9

3

Barbell Row

4

6 reps

RPE 8.5

4

Dip (Weighted)

3

7 reps

RPE 9

Day 1

1

Squat (Barbell)

4 Sets

4 Reps

@8.5

2

Bench Press (Barbell)

4 Sets

4 Reps

@8.5

3

Deadlift (Barbell)

4 Sets

4 Reps

@8.5

4

Bicep Curl (Barbell)

3 Sets

7 Reps

@9

5

Dip (Weighted)

3 Sets

7 Reps

@9

Day 2

1

Squat (Barbell)

4 Sets

4 Reps

@8.5

2

Overhead Press (Barbell)

4 Sets

4 Reps

@8.5

3

Barbell Row

3 Sets

6 Reps

@8.5

4

Skull Crusher (Barbell)

3 Sets

7 Reps

@9

Day 4

1

Deadlift (Barbell)

4 Sets

4 Reps

@8.5

2

Incline Bench Press (Barbell)

4 Sets

8 Reps

@9

3

Skull Crusher (Barbell)

3 Sets

7 Reps

@9

4

Barbell Row

3 Sets

6 Reps

@8.5

5

Dip (Weighted)

3 Sets

7 Reps

@9

Day 3

1

Squat (Barbell)

4 Sets

4 Reps

@8.5

2

Bench Press (Barbell)

4 Sets

4 Reps

@8.5

3

Lateral Raise (Dumbbell)

3 Sets

7 Reps

@8.5

4

Bicep Curl (Barbell)

3 Sets

7 Reps

@9