Strength program · Beginner

4-Week Strength Builder

A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.

Sessions / week: 3
Weeks: 4
Exercises: 10

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Workout A

Squat, bench, row

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	3 × 8-10	Legs
Barbell Bench Press	3 × 8-10	Chest
Barbell Bent Over Row	3 × 8-10	Back
Barbell Lying Triceps Extension	2 × 10-12	Triceps

Workout B

Deadlift, overhead press, pull-ups

Exercise	Sets × reps	Muscle
Barbell Deadlift	3 × 6-8	Back
Barbell Seated Overhead Press	3 × 8-10	Shoulders
Pull-Ups	3 × 8-10	Back
Barbell Curl	2 × 10-12	Biceps

Workout C

Squat, incline bench, row

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	3 × 8-10	Legs
Incline Barbell Bench Press	3 × 8-10	Chest
Barbell Bent Over Row	3 × 8-10	Back
Dumbbell Lateral Raise	2 × 12-15	Shoulders

Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.

Frequently asked questions

How many days a week is 4-Week Strength Builder?

4-Week Strength Builder is 3 sessions per week, run for 4 weeks.

Is 4-Week Strength Builder good for beginners?

Yes. 4-Week Strength Builder is rated beginner in RepEight and sticks to a manageable number of exercises per session.

How do I track 4-Week Strength Builder?

Open 4-Week Strength Builder in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.