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Week 4 - Month 1 Finale

🎯 Week 4 Objectives

Max out rep ranges Assess Month 1 progress Prepare for Month 2
Final Push!

This is the last week of Month 1. Push for the top of every rep range to finish strong before we increase volume in Month 2!

🏋️ Day 1: Push (Chest, Shoulders, Triceps)​

🎥 Key Exercise Videos​

🏋️ Bench Press

🏋️ Incline DB Press

Week 4 Goals​

This week, aim for the maximum reps in each range with your Week 3 weights:

ExerciseWeightGoal RepsSets
Barbell Bench PressWeek 3 weight10, 10, 103
Incline DB PressWeek 3 weight12, 12, 123
Seated DB Shoulder PressWeek 3 weight12, 12, 123
Lateral RaisesWeek 3 weight15, 15, 153
Tricep PushdownsWeek 3 weight15, 15, 153
Overhead Tricep ExtensionWeek 3 weight15, 152

Execution Tips​

Last set challenge: On your final set of each exercise, if you complete all target reps with good form, try to squeeze out 1-2 more reps. Don't sacrifice form, but test your limits!

Rest times: Keep them strict this week. No extra rest - build your work capacity.

🏋️ Day 2: Pull (Back, Biceps, Rear Delts)​

🎥 Key Exercise Videos​

🏋️ Barbell Row

💪 Lat Pulldown

Week 4 Goals​

ExerciseWeightGoal RepsSets
Barbell RowsWeek 3 weight10, 10, 103
Lat PulldownsWeek 3 weight12, 12, 123
Seated Cable RowsWeek 3 weight12, 12, 123
Face PullsWeek 3 weight20, 20, 203
Barbell CurlsWeek 3 weight12, 12, 123
Hammer CurlsWeek 3 weight15, 152

Mind-Muscle Focus​

This week, really focus on feeling each muscle work:

Lat Pulldowns: Initiate the pull with your lats, not your arms. Imagine pulling your elbows down into your back pockets.

Rows: Drive your elbows back and squeeze your shoulder blades together at peak contraction.

Curls: Keep your upper arms completely still. Only your forearms should move.

🏋️ Day 3: Legs (Quads, Hamstrings, Glutes, Calves)​

🎥 Key Exercise Videos​

🏋️ Squat

🏋️ Romanian Deadlift

Week 4 Goals​

ExerciseWeightGoal RepsSets
Barbell Back SquatWeek 3 weight10, 10, 103
Romanian DeadliftsWeek 3 weight12, 12, 123
Leg PressWeek 3 weight12, 12, 123
Leg CurlsWeek 3 weight15, 15, 153
Walking LungesWeek 3 weight12, 12 each2
Standing Calf RaisesWeek 3 weight20, 20, 203

Depth Check​

Use Week 4 to verify your squat depth:

  • Record yourself from the side
  • Hip crease should be below knee at the bottom
  • If not hitting depth, reduce weight until you can

📊 Month 1 Progress Assessment​

Fill Out Your Progress Report​

Take time this week to calculate your progress:

Bench Press Progress​

MetricWeek 1Week 4Change
Weight___kg___kg+___kg
Reps (best set)______+___
Total Volume*______+___%

*Total Volume = Weight × Reps × Sets

Squat Progress​

MetricWeek 1Week 4Change
Weight___kg___kg+___kg
Reps (best set)______+___
Total Volume______+___%

Row Progress​

MetricWeek 1Week 4Change
Weight___kg___kg+___kg
Reps (best set)______+___
Total Volume______+___%

Expected Progress After Month 1​

CategoryGood ProgressExcellent Progress
Strength+5-10% on main lifts+10-15% on main lifts
Volume+20% total reps+30% total reps
TechniqueConsistent formForm feels automatic
Body0.5-1kg gained1-2kg gained

📸 Progress Photos​

Take photos this week to compare with the end of Month 3:

  • Front relaxed
  • Front flexed (double biceps)
  • Side relaxed
  • Side flexed (chest)
  • Back relaxed
  • Back flexed (lat spread)
Photo Tips
  • Same lighting
  • Same time of day
  • Same distance from camera
  • Consistent poses

📐 Body Measurements​

Record these measurements (in cm or inches):

MeasurementWeek 1Week 4Change
Chest
Shoulders
Right Bicep (flexed)
Left Bicep (flexed)
Waist
Right Thigh
Left Thigh
Body Weight

🔮 Preparing for Month 2​

What Changes in Month 2?​

AspectMonth 1Month 2
Sets per exercise3 sets4 sets
Rep range8-128-12 (same)
Total weekly sets~51 sets~68 sets
Intensity techniquesBasicDrop sets, rest-pause
Exercise selectionSameMinor variations

Pre-Month 2 Checklist​

  • Calculated Month 1 progress
  • Taken progress photos
  • Recorded body measurements
  • Identified weak points to focus on
  • Confirmed nutrition is supporting goals
  • Sleep averaging 7+ hours

📝 Week 4 Workout Log​

Day 1 - Push (FINAL MONTH 1)​

ExerciseWeightSet 1Set 2Set 3Total Reps
Bench Press
Incline DB Press
Shoulder Press
Lateral Raises
Tricep Pushdowns
OH Tricep Ext

Day 2 - Pull (FINAL MONTH 1)​

ExerciseWeightSet 1Set 2Set 3Total Reps
Barbell Rows
Lat Pulldowns
Cable Rows
Face Pulls
Barbell Curls
Hammer Curls

Day 3 - Legs (FINAL MONTH 1)​

ExerciseWeightSet 1Set 2Set 3Total Reps
Squat
RDL
Leg Press
Leg Curls
Lunges
Calf Raises

✅ Month 1 Final Checklist​

  • Completed all 12 workouts (4 weeks × 3 days)
  • Progressive overload achieved (more weight or reps)
  • Form is consistent and controlled
  • Recorded all workout data
  • Taken progress photos
  • Measured body
  • Ready for Month 2 volume increase

🎉 Month 1 Complete!​

Congratulations!

You've completed Month 1: Fundamentals!

In these 4 weeks, you:

  • Learned proper form on all exercises
  • Established baseline strength numbers
  • Built the foundation for muscle growth
  • Practiced progressive overload

Month 2 begins next week with increased volume (4 sets per exercise) and new intensity techniques. Your body is now primed for serious growth!

Continue to Month 2: Progression →