4 Week Weightlifting Program to Build Strength and Muscle

Looking to transform your physique and gain strength in just a month? This 4-week weightlifting workout program is the ultimate beginner-to-intermediate routine focused on progressive overload, total body development, and consistent gains. Whether you’re working out at the gym or setting up at home with free weights, this plan will push your limits and elevate your fitness game.

Why a 4-Week Weightlifting Program Works

A 4-week training block is a powerful starting point for building a solid fitness foundation. It allows your body to adapt, build lean muscle, and increase strength in a structured, time-efficient manner.

Benefits of a 4-Week Program

• Progressive overload without burnout
• Noticeable muscle definition in 4 weeks
• Increased strength and endurance
• Builds consistency and creates a habit
• Easy to scale based on your fitness level

Program Overview: Weekly Structure

Each week is broken down into four lifting days, plus one optional mobility or active recovery day. The focus rotates between upper body, lower body, and full-body lifts, with progressive overload introduced weekly.

Day	Focus	Style
Monday	Upper Body Strength	Compound lifts + isolation
Tuesday	Lower Body Strength	Power + hypertrophy
Wednesday	Rest or Mobility	Light stretching / yoga
Thursday	Push-Pull Combo	Chest, back, shoulders
Friday	Full Body + Core	Compound circuits
Saturday	Active Recovery	Walking or light cardio (optional)
Sunday	Rest	Total rest day

Equipment Needed

To follow this weightlifting program effectively, you’ll need:

• Barbell and plates
• Dumbbells or kettlebells
• Flat/incline bench
• Power rack or squat stand
• Pull-up bar or resistance bands
• Optional: Cable machine, leg press

Week 1: Laying the Foundation

Focus: Learning Proper Form and Establishing Baselines

This week is all about form, control, and building mind-muscle connection. Use moderate weights (around 60-70% of your 1RM) and focus on perfecting execution.

Monday – Upper Body Strength

• Barbell Bench Press – 4 sets x 6 reps
• Bent Over Rows – 4 x 8
• Seated Shoulder Press – 3 x 10
• Dumbbell Curls – 3 x 12
• Tricep Dips or Overhead Extensions – 3 x 12

Tuesday – Lower Body Strength

• Back Squat – 4 x 6
• Romanian Deadlift – 3 x 8
• Walking Lunges – 2 x 20 (10 per leg)
• Leg Press – 3 x 10
• Standing Calf Raise – 3 x 15

Thursday – Push-Pull Combo

• Incline Dumbbell Press – 4 x 8
• Lat Pulldowns or Pull-ups – 4 x 8
• Lateral Raises – 3 x 15
• Barbell Curls – 3 x 10
• Face Pulls – 3 x 15

Friday – Full Body Circuit

• Deadlift – 4 x 5
• Push-Ups – 3 x 15
• Kettlebell Swings – 3 x 20
• Hanging Leg Raises – 3 x 10
• Plank Hold – 3 x 30-60 seconds

Week 2: Increasing Intensity For 4 Week Weightlifting Program

Focus: Adding Load and Improving Volume

Now that your body has adapted to the movements, it’s time to increase intensity by 5-10% on your main lifts and add an extra set to some accessory work.

Monday – Upper Body Strength

• Barbell Bench Press – 5 x 5
• One-Arm Dumbbell Rows – 4 x 8
• Standing Overhead Press – 4 x 8
• Hammer Curls – 3 x 10
• Skull Crushers – 3 x 12

Tuesday – Lower Body Strength

• Front Squat – 4 x 6
• Stiff-Leg Deadlifts – 3 x 10
• Step-Ups – 3 x 10 per leg
• Leg Curls – 3 x 12
• Seated Calf Raise – 3 x 15

Thursday – Push-Pull Combo

• Dumbbell Chest Press – 4 x 8
• T-Bar Row – 4 x 10
• Arnold Press – 3 x 12
• Preacher Curls – 3 x 10
• Cable Rope Triceps Pushdown – 3 x 12

Friday – Full Body + Core

• Trap Bar Deadlift – 4 x 5
• Kettlebell Goblet Squats – 3 x 15
• Dumbbell Snatch (alternating) – 3 x 10 per side
• Cable Woodchoppers – 3 x 15
• Side Plank – 3 x 30 seconds per side

Week 3: Pushing Limits With 4 Week Weightlifting Program

Focus: Strength Progression & Hypertrophy

You’re now lifting heavier (70-85% of 1RM). This week pushes volume and heavier compound work, and includes supersets to spike muscle growth.

Monday – Upper Body Strength

• Incline Barbell Press – 4 x 6
• Pendlay Row – 4 x 8
• Push Press – 3 x 6
• Dumbbell Curl + Overhead Press (superset) – 3 x 10
• Cable Face Pulls – 3 x 15

Tuesday – Lower Body Strength

• Box Squats – 4 x 5
• Sumo Deadlifts – 4 x 5
• Bulgarian Split Squats – 3 x 8 per leg
• Leg Extensions + Calf Raises (superset) – 3 x 15

Thursday – Push-Pull Combo

• Flat Dumbbell Press + Lat Pulldown (superset) – 4 x 10
• Machine Shoulder Press – 3 x 12
• EZ Bar Curl + Overhead Cable Extension – 3 x 10 each
• Reverse Flys – 3 x 15

Friday – Full Body Burn

• Clean and Press – 4 x 6
• Kettlebell Swings + Push-Ups (circuit) – 3 rounds
• Russian Twists – 3 x 20
• Bicycle Crunches – 3 x 25
• Plank to Push-Up – 3 x 10

Week 4: Peak Week and Deload Prep Weightlifting Program

Focus: Max Strength Test and Volume Tapering

This week allows you to either test your 1RM or stay at 85-90% effort without increasing reps. Your body needs time to recover while locking in strength gains. This also sets you up for the next phase of training.

Monday – Upper Body Power

• Barbell Bench Press – 3 x 3 (heavy)
• Barbell Row – 3 x 6
• Push Press – 3 x 5
• Chin-Ups – 3 x failure
• Triceps Rope Pushdown – 3 x 15

Tuesday – Lower Body Power

• Back Squat – 3 x 3 (heavy)
• Deadlift – 3 x 3 (heavy)
• Walking Lunges – 2 x 20
• Leg Curls – 3 x 12
• Calf Raise (burnout) – 2 x 25

Thursday – Push-Pull Deload

• Light Incline Press – 3 x 10
• Lat Pulldown – 3 x 10
• Side Raises – 3 x 12
• EZ Curls – 2 x 15
• Overhead Dumbbell Extension – 2 x 15

Friday – Light Full Body & Core

• Goblet Squats – 3 x 15
• Dumbbell Rows – 3 x 10
• Kettlebell Swings – 3 x 20
• Leg Raises – 3 x 15
• Forearm Plank Hold – 3 x 60 seconds

Nutrition Tips for Better Results With 4 Week Weightlifting Program

Pair your training with smart nutrition to maximize gains. Here’s what to prioritize:

Calories and Protein

• Eat at a slight surplus (~250–500 calories/day)
• Aim for 1.0–1.2g protein per pound of bodyweight

Meal Timing

• Pre-workout meal: Protein + complex carbs
• Post-workout meal: Fast-digesting protein + carbs
• Hydration: At least 3 liters of water daily

Recovery and Sleep

Muscles grow during rest, not during the lift. Here’s how to optimize recovery:

• Sleep 7–9 hours nightly
• Stretch post-lift to improve mobility
• Take one full rest day weekly
• Use foam rolling and massage guns on sore days

Who Is This 4 Week Weightlifting Program For?

This plan works best for:

• Beginners who want structure and results in 30 days
• Intermediate lifters needing a reset or challenge
• Men and women looking to build muscle and burn fat
• Home gym users with basic lifting equipment
• Gym-goers who thrive on routine and progression

When to Progress or Restart

After Week 4, you can:

• Increase weights by 5-10% and repeat
• Transition into a 5-day bodybuilding split
• Focus on specific goals (strength, aesthetics, powerlifting)

A well-designed 4-week weightlifting program can be the catalyst for serious change—whether you’re just starting out or looking to refocus your strength goals. The key is consistency, progressive overload, and smart recovery. Follow this plan, track your lifts, and you’ll finish the month stronger, leaner, and more confident.