4-Week Randomized Strength & Conditioning Plan

Goal: get stronger, build muscle, and improve conditioning — without getting bored.
Schedule: 4 days/week (Mon/Tue/Thu/Sat works well).
Time: ~55–70 min/session.
Gear: barbell + dumbbells (home swaps included).
Intensity guide: use RPE 7–8 on main lifts (2–3 reps in reserve).

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How it works

• Main lifts stay consistent (strength focus).
• Accessory moves are randomized using the tables below (roll a D6 or use any RNG 1–6).
• Progression:
  • Week 1: baseline loads.
  • Week 2: +1 rep on main lifts (or +2.5–5% load).
  • Week 3: keep Week 2 reps and nudge load +2.5%.
  • Week 4 (deload): −20–30% load or −1 set on everything.

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Warm-up (every day)

5–8 min easy cardio → dynamic mobility (hips/shoulders) → 2–3 ramp-up sets for the first lift.

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WEEK 1 (Fully Generated Example)

Day 1 — Push (Strength)

1. Barbell Bench Press — 5×5 @ RPE 7–8, rest 2–3 min
2. Incline DB Press — 3×8–10, 90s (home: push-ups 4×AMRAP)
3. Seated DB Shoulder Press — 3×8–10 (home: pike push-ups 3×AMRAP)
4. Dips or Assisted Dips — 3×AMRAP (home: bench dips 3×12–15)
5. Finisher (EMOM 10): 8 push-ups + 10 KB/DB swings (scale reps)

Day 2 — Lower (Hypertrophy)

1. Back Squat — 4×6–8, 2–3 min (home: DB goblet squat 4×10)
2. Romanian Deadlift — 3×8–10 (home: DB RDL)
3. Walking Lunges — 3×12/leg
4. Leg Curl (machine/band) — 3×12–15
5. Standing Calf Raises — 4×12–15
6. Finisher: 6 rounds — 30s hard bike/row/run + 60s easy

Day 3 — Pull (Strength)

1. Conventional Deadlift — 5×3 @ RPE 7–8, 3 min (home: DB sumo deadlift)
2. Pull-ups or Lat Pulldown — 4×AMRAP / 4×8–12
3. Bent-Over Row (barbell/DB) — 3×6–8
4. Face Pulls / Band Pull-aparts — 3×12–15
5. EZ-Bar or DB Curls — 3×10–12
6. Finisher: 5 rounds — 200 m row + 10 burpees, rest 60–90s

Day 4 — Conditioning + Core (Mixed)

• AMRAP 20 min: 200 m run, 12 KB goblet squats, 10 sit-ups, 8 DB push press
• Core tri-set ×3: plank 45s, hollow hold 20s, side plank 30s/side
• Cool-down: 5 min mobility (hips/ankles/thoracic)

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Accessory Randomizer Tables (Weeks 2–4)

How to use: each slot lists 6 options. Roll 1–6 (or RNG 1–6) to pick that week’s move.

Push Pool

1. Incline DB press
2. Machine chest press / weighted push-ups
3. Cable fly / DB fly
4. Arnold press
5. Lateral raises (DB/cable)
6. Rope press-downs / skullcrushers

Pull Pool

1. Chest-supported row
2. Single-arm DB row
3. T-bar row / landmine row
4. Seated cable row (wide/neutral)
5. Rear-delt fly (machine/DB)
6. Hammer curls / preacher curls

Lower Pool

1. Front squat / goblet squat
2. Bulgarian split squat
3. Leg press / step-ups
4. Hip thrust / glute bridge
5. Hamstring curl (machine/band)
6. Seated or standing calf raise

Conditioning Pool (pick 1)

1. EMOM 12: 10 wall balls, 8 burpees
2. 10×(30s hard / 60s easy) bike/row
3. AMRAP 16: 10 KB swings, 10 box step-ups/side, 10 sit-ups
4. 5 rounds: 400 m run, 15 air squats, 10 push-ups
5. Ladder 1→10: KB snatch/side + V-ups
6. 6 rounds: 250 m row + 12 slam balls

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Scaling & Notes

• Brand-new lifters: drop 1 set from everything; keep RPE ≤7.
• Home setups: swap barbell lifts for DB or bodyweight alternatives listed.
• Time-crunched: cut the finisher and do a brisk 10-minute walk instead.
• Recovery: sleep 7–9 h, protein ~1.6–2.2 g/kg/day, easy walking on rest days.

Safety note: If you have any medical concerns, get clearance before starting. Stop if you feel sharp pain, dizziness, or anything unusual.