Training plan · Week 4
Build strength with intent.
Demo plan: three strength sessions, one recovery day, and room to adapt around your schedule.
This week
Today's session
Upper Strength
45 minutes · Moderate effort · Gym
1. Incline dumbbell press
3 sets × 8–10 · Controlled tempo
2. Supported dumbbell row
3 sets × 10–12 · Pause at the top
3. Half-kneeling press
3 sets × 8 / side · Keep ribs down
4. Cable face pull
2 sets × 15 · Light, smooth reps
Session cue
Choose a load that lets you finish each set with 1–2 quality reps left. Log anything that feels unusual in your check-in.