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4 sessions per week
Blend of strength + hypertrophy
Planned deload in Week 6
25+ page PDF
Equipment Needed: Barbell, dumbbells, Smith, cables, machines

Shown: excerpt from Week-1 Day-1. Full program includes 6 weeks with strength + hypertrophy balance.

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$30

4-day program that blends heavy compound lifts with smart hypertrophy so you build strength and size together.

Barbell-first focus on squat, bench, and deadlift, plus targeted accessories to bring up arms, lats, and glutes.

Built-in 1RM test weeks — Deadlift (W4), Squat (W5), Bench (W6) — finish the block with real numbers.

Tempo, RPE, and rest guidelines keep intensity on target each session and make week-to-week progress obvious.

$5 — Complete Your Training
Warm-Up & Stretch Pack: dynamic warm-up + static stretch.

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Nick

Recreational lifter • 6-Week Strength & Hypertrophy

"Overall, I felt that this plan pushed me in ways I had not previously been pushed in the gym. I began at a time when I was plateaued on key lifts. After 6 weeks (4 days/week), I hit a 205 bench (up from 190), matched my 385 squat but with 90° depth, and pulled a 405 deadlift (up from 385). This plan also helped with aesthetics, mainly in the arms. Highly recommend."

Bench +15 lb (190 → 205)

Deadlift +20 lb (385 → 405)

Squat depth improved to 90°

Results vary based on training history, nutrition, and adherence.

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