4 sessions a week

4-day strength programs

Four sessions allow more volume and a session for each big lift. These are the programs built on that format.

Also known as: 4 day workout program · 4 day powerlifting program · four day strength program

Program comparison

Program	Level	Sessions / week	Length	Goal
GZCLP	Beginner	4	8 to 12 weeks	Strength, Muscle
5/3/1 program	Intermediate	4	4 weeks	Strength, Muscle
Smolov Jr	Intermediate	4	3 weeks	Squat, Bench press
Smolov program	Advanced	4	4 to 13 weeks	Squat

What a fourth session gives you

Each big lift can get its own heavy day (5/3/1) or be trained both heavy and for volume during the week (GZCLP). It's also the format of specialisation cycles such as Smolov.

Frequently asked questions

What's a good 4-day strength program?

GZCLP for a beginner, 5/3/1 for an intermediate. Smolov Jr or Smolov for a specialisation cycle on one lift.

Are four days better than three?

Not necessarily: the best number of sessions is the one you can sustain. Four days mainly add volume, useful past the beginner stage.

CoachForce

The same maths, applied to every session.

In CoachForce, each athlete's e1RM, RPE, volume and progress are calculated automatically from real training. Programs, tracking, messaging: strength coaching, properly equipped.

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