4-Week Program Template for Strength Training

Use in FirstRep document

Warm-Up Routine

A proper warm-up is essential to prepare your muscles and joints for heavy lifts.

v Warm-Up Exercise *

Choose a warm-up exercise

# Duration (minutes) *

Enter duration in minutes

Progressive Overload Tracking

Track your progress to ensure you're gradually increasing weights.

Aa Exercise Name *

e.g., Bench Press

# Starting Weight (lbs) *

Enter starting weight

# Target Weight (lbs) *

Enter target weight

# Reps *

Enter number of reps

Volume and Recovery Balance

Finding the right balance between workout volume and recovery is crucial.

v Weekly Workout Days *

Select number of workout days

# Rest Days *

Enter number of rest days

Injury Prevention Strategies

Implement strategies to avoid injuries during heavy lifts.

Aa Mobility Exercise *

e.g., Hip Flexor Stretch

# Frequency (times per week) *

Enter frequency

Programming Periodization

Plan your training cycles to maximize strength gains.

# Phase Duration (weeks) *

Enter phase duration

v Intensity Level *

Select intensity level

Nutrition Considerations

Fuel your workouts with the right nutrition.

# Protein Intake (g) *

Enter daily protein intake

vv Carbohydrate Sources *

Choose your carb sources

Cool Down Routine

End your workout with a cool down to aid recovery.

v Cool Down Exercise *

Choose a cool down exercise

# Duration (minutes) *

Enter duration in minutes

Why Use This Template

Structured Approach

Provides a clear path to follow, reducing confusion and increasing adherence.

Progress Tracking

Helps in monitoring your progress and adjusting weights accordingly.

Injury Prevention

Includes strategies to minimize injury risk while lifting heavier weights.

How to Use

Download the template and print it out for easy access during workouts.

Fill in the fields based on your current fitness level and goals.

Follow the program, adjusting weights based on your progress each week.

Customization Tips

Adjust the rep ranges based on your experience level.
Incorporate additional mobility work as needed.
Modify rest days depending on your recovery needs.
Change exercises every few weeks to avoid plateaus.
Track your nutrition to support your strength goals.

Build and send strength training templates digitally with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

How often should I lift weights?

Aim for 3-5 days a week, depending on your experience and recovery.

What if I miss a workout?

Try to reschedule it within the week, or focus on your next scheduled workout.

Can I combine this with cardio?

Yes, but ensure to balance your energy and recovery to avoid burnout.