4 Week Workout Program

Not everybody is looking for a training or exercise routine for life. Some people just need a quick program to get them out of a rut and moving in the right direction. All too often, we see extended 12-week or 16-week programs online and in magazines and think that there should be something shorter for individuals who are on a quick diet or getting in shape for a vacation. Consider, then, a solid four-week lifting plan to trim fat while gaining strength and muscle tone.

  1. Bill Starr

    • Bill Starr was a football coach in the 1970s who first popularized this program in his book "The Strongest Shall Survive." While the program was originally intended to strengthen and condition football players, it is still appropriate for our quick-training purposes.

    5x5 Program

    • The program is called a 5x5 mainly because most of the exercises are performed for five sets of five repetitions. Although this is not entirely accurate with the current version of the program, the name 5x5 stuck. The program itself operates on a three-days-a-week pattern with an A-B-C split, which means you will be performing different workouts every training day. 5x5 focuses exclusively on heavy, compound (multijoint) movements to rapidly condition the body, producing strength increases while depleting fat. By compound movements, we mean core strength exercises such as the bench press, squat, deadlift, row, pull-up and tricep dips. You won't find no curls or calf raises in this program--just old-fashioned, tried-and-true basic exercises.

    Sample Workout

    • The usual lifting days for most people will be Monday, Wednesday and Friday. Any three days will work, however, so long as workout days are kept apart with at least one rest day inbetween.
      The workout is simple. You will perform three exercises a day. Select a weight that is challenging, and if you are able to complete all prescribed repetitions, increase that weight by five to 10 pounds the next week. Here is the breakdown for your 5x5 program.
      Day 1:
      Squats: Perform five sets of five repetitions
      Bench: Perform five sets of five repetitions
      Barbell row: Perform five sets of five repetitions
      Day 2:
      Squats: Perform four sets of five repetitions
      Incline or military press: Perform four sets of five repetitions
      Deadlift - perform four sets of five repetitions
      Day 3:
      Squats: Perform four sets of five repetitions, then one heavier set of three repetitions, then one lighter set of eight repetitions
      Bench: Perform four sets of five repetitions, then one heavier set of three repetitions, then one lighter set of eight repetitions
      Barbell row: Perform four sets of five repetitions, then one heavier set of three repetitions, then one lighter set of eight repetitions

      That's all there is to it. Stick to this program for four weeks, and you will be amazed at how quickly your strength develops and your body changes.
      Good luck!