[Overview]
4 Weeks duration with frequency of 3 mechanical days per week
Focusing on Big 4 compound liftings (benchpress, squat, deadlift, ovhd press) submax/max strength sessions + bodybuilding isolated machine workout as accessory. There are structured recovery/scheduled rest day, 1-2 metabolic cardio days. The goal is completing the program in 28 days allowing myself enough room to enjoy strength and at the same time building my body.

[Week 1] Before this program, I’ve completed 4 weeks of total body endurance and hypertrophy strength program. So, I’m moving on to submax/max stage. Week 1 consists of 3 days of mechanical days : Submax LLT split sessions with powerlifting (squat, deadlift, and benchpress) + some accessory workouts after major lifts. Scheduled recovery workouts (cardio/mobility) on work in days to facilitate muscle growth and recovery.

[Week 2] repeat week 1 with slight increase in weight but same volume workout

[Week 3] meet week one- rep max

[Week 4] deload/recovery week and prep for next stage of strength training 4Q giant hypertrophy stage