AI-built 4-day strength plan
12-16 weeks with Upper/Lower 4 days/wk. Each lift trained 2×/wk with heavy day + volume day. EntrenAI structures intra-week DUP + adaptive RPE. Balance between serious progression and functional personal life.
Updated
What is a 4-day strength plan?
The 4-day strength plan is the most popular format for intermediate strength because it combines:
- Frequency 2 each lift (Schoenfeld 2016: superior to frequency 1)
- Heavy day + volume day per lift (intra-week DUP)
- Reasonable time (4 sessions of 70-85 min = ~5-5.5 h/wk)
- 3 free days for personal life and recovery
Upper/Lower (U/L) 4-day structure:
- Monday - Lower A (heavy squat + leg accessories)
- Tuesday - Upper A (heavy bench + row + torso accessories)
- Thursday - Lower B (heavy deadlift + leg variants + accessories)
- Friday - Upper B (heavy military + pull-ups + accessories)
Why 4-day U/L is optimal for intermediates:
- Frequency 2 each compound (squat Mon heavy + Thu variant)
- 72-96h recovery between same main lift sessions
- Total volume 14-18 sets/group/wk (optimal intermediate range)
- Day specialization: Mon focus max strength, Thu focus volume
The percentage of 1RM, session by session, for 4 days a week
Two lower days and two upper days: one heavy (85%) and one volume day (72-75%) per half. The best strength-to-recovery split for four days.
- Heavy
- Medium
Your AI-generated plan
1. Initial validation.
- 6-12 months training with bar
- Squat >0.75-1×BW, bench >0.5-0.75×BW, deadlift >1.25-1.5×BW
- Successfully applied 3-day or beginner plan
- 4 sessions/wk commitment, 70-85 min each
- No active joint injuries
2. Typical weekly structure:
Lower A (Monday - Heavy):
- Squat 5×3 @ RPE 8 (max strength focus)
- Romanian deadlift 3×6 @ RPE 7 (posterior accessory)
- Bulgarian split squats 3×8/leg
- Hip thrust 3×10
- Plank 3×60s
Upper A (Tuesday - Heavy):
- Bench press 5×3 @ RPE 8
- Pendlay row 4×6 @ RPE 7
- Incline DB press 3×8 (push accessory)
- Weighted pull-ups 3×6-8 (pull accessory)
- Barbell curl 3×10
Lower B (Thursday - Volume + variant):
- Deadlift 4×3 @ RPE 8 (max strength focus)
- Front squat 3×6 @ RPE 7 (variant)
- Hamstring curl 3×12
- 45° leg press 3×12
- Calves 3×15
Upper B (Friday - Volume + variant):
- Barbell military press 5×3 @ RPE 8
- 1s pause bench 4×6 @ RPE 7 (volume variant)
- Low cable row 3×10
- Close-grip bench 3×8
- Cable triceps 3×12
3. Intra-week DUP:
- Lower A (Mon): heavy squat (5×3 @ RPE 8) — strength
- Lower B (Thu): heavy deadlift (4×3) + front squat volume (3×6 @ RPE 7)
- Upper A (Tue): heavy bench (5×3 @ RPE 8) — strength
- Upper B (Fri): heavy military (5×3) + pause bench volume (4×6 @ RPE 7)
4. 4-week periodization:
- Wk 1-3: progression (raise 2.5 kg/wk in compounds when RPE allows)
- Wk 4: deload -30 % volume, maintain technical intensity
5. Variant selection (rotate each 8-12-week block):
Squat: 3s pause, front squat, box squat Bench: 1s pause, spoto press, close-grip, board press Deadlift: deficit 5cm, sumo (if conventional dominant), rack pull Military: DB variants, push press if you want explosiveness
Which lift leads each day
Each session revolves around one main lift and is completed with two or three accessories that attack its weak point. This is how the app lays it out.
Mon
Squat
heavy
Deadlift
light
Tue
Bench press
heavy
Wed
—
Thu
Deadlift
heavy
Squat
volume
Fri
Bench press
volume
Sat
—
Sun
—
Who is this plan for?
- Intermediate with 12-24 months training and 4 days available. 14-week plan, focus serious progression without sacrificing personal life.
- Coming out of 3-day plan after saturating it. 14-week plan, natural transition to more volume + frequency.
- Advanced who can't/won't do 5-6 sessions/wk. 14-16-week plan, maintains progression with reasonable time.
Have <3 days available? 3-day plan better adapted. 5-6 days + powerlifting competition goal? Specific powerlifting plan.
The rep table and the estimated 1RM
The engine estimates your 1RM with the Epley formula (weight × (1 + reps/30)) from every set you log, and from there works out the next weight. This plan works mostly in the marked range: 3-6 reps, 72-93%.
| Reps | % 1RM | 1RM 60 kg | 1RM 100 kg | 1RM 140 kg | 1RM 180 kg |
|---|---|---|---|---|---|
| 1 | 100 % | 60 kg | 100 kg | 140 kg | 180 kg |
| 2 | 96 % | 57.5 kg | 95 kg | 135 kg | 172.5 kg |
| 3 | 93 % | 55 kg | 92.5 kg | 130 kg | 167.5 kg |
| 4 | 90 % | 55 kg | 90 kg | 125 kg | 162.5 kg |
| 5 | 87 % | 52.5 kg | 87.5 kg | 122.5 kg | 157.5 kg |
| 6 | 85 % | 50 kg | 85 kg | 120 kg | 152.5 kg |
| 8 | 80 % | 47.5 kg | 80 kg | 112.5 kg | 145 kg |
| 10 | 75 % | 45 kg | 75 kg | 105 kg | 135 kg |
| 12 | 70 % | 42.5 kg | 70 kg | 97.5 kg | 125 kg |
Your first weeks, in detail
Week 6
Mid-plan — consolidated intra-week DUP, active load progression| Day | Session type | Detail | Duration |
|---|---|---|---|
| Monday - Lower A (heavy squat) | Squat max strength | - **Squat 5×3 @ 82 % 1RM (RPE 8)** — +2.5 kg vs prior wk - Romanian deadlift 3×6 @ RPE 7 - Bulgarian split squats 3×8/leg @ RIR 2 - Hip thrust 3×10 @ RIR 2 - Plank 3×60s | 75 min |
| Tuesday - Upper A (heavy bench) | Bench max strength + pull | - **Bench press 5×3 @ 82 % 1RM (RPE 8)** — +1.25 kg vs prior wk - Pendlay row 4×6 @ RPE 7 - Incline DB press 3×8 @ RIR 2 - Weighted pull-ups 3×6-8 @ RIR 1-2 - EZ-bar curl 3×10 @ RIR 1 | 75 min |
| Wednesday - Rest | Recovery | Full rest or 30-40 min very gentle Z2. | 0-40 min |
| Thursday - Lower B (heavy deadlift + front squat volume) | Deadlift max strength + variant | - **Deadlift 4×3 @ 84 % 1RM (RPE 8)** - Front squat 3×6 @ 70 % 1RM (RPE 7) — volume variant - Lying hamstring curl 3×12 @ RIR 1 - 45° leg press 3×12 @ RIR 1 - Standing calves 3×15 @ RIR 1 | 75 min |
| Friday - Upper B (heavy military + pause bench volume) | Military max strength + bench volume | - **Barbell military press 5×3 @ 82 % 1RM (RPE 8)** - 1s pause bench 4×6 @ 70 % 1RM (RPE 7) — volume variant - Low cable row 3×10 @ RIR 2 - Close-grip bench 3×8 @ RIR 2 - Cable triceps rope 3×12 @ RIR 1 | 70 min |
| Saturday and Sunday | Rest | Full rest or light activities. Recommended: 30-60 min Saturday walk for circulation, active recovery. | 0-60 min |
These examples are real extracts from the EntrenAI planning engine. Your personal plan adjusts to your level, equipment and availability.
Equipment needed
EntrenAI automatically substitutes any exercise if you don’t have the gear.
- Gym access with Olympic bar + squat rack + deadlift platform + benches
- Tested 10-13 mm belt
- Flat shoes for squat and deadlift
- Dumbbells up to 30+ kg
- Chalk + wrist wraps + knee sleeves
- Log app (Hevy, Strong, Boostcamp recommended)
- Phone camera to film technique
- Bands/chains optional for variants
What most people get wrong (and how to avoid it)
- 1
Doing volume day with absurdly low loads
Volume day does NOT mean absurdly light loads. Must be RPE 7 (not RPE 5). If doing volume bench at 50 %, no stimulus. Volume = more reps with reasonable loads (70-75 % 1RM, RPE 7), not light weight.
- 2
Not respecting 24h rest between lower
Lower A (Mon) and Lower B (Thu) have 72h rest between. Do NOT move Lower B to Tuesday (only 24h rest) — insufficient recovery for heavy deadlift. EntrenAI blocks reordering that compromises recovery.
- 3
Skipping specific variants
Variants (pause squat, pause bench, deficit DL, front squat) reinforce specific ranges. Skipping them and doing only competition = faster plateau in advanced. Variants MANDATORY from wk 8.
- 4
Aggressive HIIT cardio on free days
4-day plan requires complete recovery Wed + Sat-Sun. HIIT on Wednesday (between Upper A Tue and Lower B Thu) compromises adaptation. Short Z2 cardio OK, HIIT NO.
- 5
Not logging RPE on heavy compounds
Intermediate 4-day plan requires logging RPE of each main set. Without logged RPE, automatic adjustments don't work + progression becomes guessing. Boostcamp/AppTrckr mandatory.
- 6
Eating too little before/after session
4 sessions/wk with heavy loads demands maintenance or slight caloric surplus (+200 kcal). Pre-session: meal 2-3h before with carb + protein. Post-session: meal 30-60 min after with 30-40 g protein + 60-80 g carb.
- 7
Skipping wk 4 deload
4-day plan generates more accumulated fatigue than 3-day plan. Wk 4 deload mandatory (-30 % volume, maintain RPE 5-6). Without deload, plateau hits in wk 8-12 + injuries from accumulated overload.
- 8
Wanting to compete without migrating to powerlifting
4-day strength plan is NOT powerlifting plan. Want meet? **Intermediate powerlifting** plan introduces meet specificity (openers, peaking, official technique). 4-day strength plan is excellent off-season.
Other General Strength plan variants
Back to the general General Strength plan
- AI-built beginner strength planA beginner strength plan built on squat, deadlift, bench and overhead press: three sessions a week, adding 2.5 kg per session over 12-16 weeks.
- AI-built intermediate strength planAn intermediate strength plan for lifters who no longer progress every session: 5/3/1 or Texas Method periodization, four days a week and RPE-based loads.
- AI-built advanced strength planAn advanced strength plan for lifters with three or more years under the bar: daily undulating periodization, specialization blocks and RPE-based loads.
- AI-built 3-day strength planThree full-body strength sessions a week around squat, deadlift, bench and row, each lift trained three times. A 12-16 week plan for people short on time.
Frequently asked questions
Yes, clearly for most. 4-day U/L allows frequency 2 each lift + volume 14-18 sets/group/wk (optimal intermediate range Schoenfeld 2017). Better than 3 days (more volume) and better than 5-6 days (better recovery).
Loads rise 2.5 kg/wk per lift for 8-12 wk for intermediate. Then slower progression (2.5 kg/2-4 wk). Visible physical change in 8-12 wk + body composition in 12-16 wk.
Yes, separated: squat Monday (Lower A) + deadlift Thursday (Lower B). Both highly fatiguing — separating them by 72h allows full recovery. Do NOT combine same day.
When you've been 24+ months progressing with 4-day plan + have more time + your goal is maximizing strength. 5-day PPL plan or advanced strength plan with DUP are next steps.
4-day strength plan prioritizes strength with moderate accessories. Priority is physique-aesthetics? 4-day hypertrophy plan (higher volume, more isolations, RIR 1-2) more appropriate. Hybridization is possible but compromises both.
70-85 min including warm-up + session + cool-down. Advanced with heavy compounds may need 90 min on heavy sessions (more rest between sets, 3-5 min). >100 min? Excessive accessories.
Imminent deload indicator. Next wk: -30 % volume, maintain relative intensity. Still stuck after deload? Review nutrition (maintenance?) + sleep (7-8h?). All correct and still stuck? Exercise variants.
Creatine 5 g/day (proven). Caffeine 200-300 mg pre-heavy session. Whey/casein protein if needed to reach 1.8-2 g/kg. Nothing else needed.
Start your personalized plan today
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