Understanding the 4-Week Block - Part 3: Finishing Up The Program

This is the final part of a 3-part series on how to develop a training program. If you missed the two previous installments, I suggest you check them out.

If you have been reading all along, then you know that we have already developed the backdrop for our training program and we have even set up our first training phase.

Just to help you remember what the overall backdrop of the program was, it looked like this:

Block 1 (Weeks 1-4):
Break in phase
Primary Goal: Hypertrophy work
Secondary Goal: Strength
Tertiary Goal: Muscle endurance

Block 2 (Weeks 5-8):
Strength enhancement
Primary Goal: Strength
Secondary Goal: Hypertrophy
Tertiary Goal: Muscle Endurance

Block 3 (Weeks 9-12): Maximum Hypertrophy
Primary Goal: Hypertrophy rep range at highest volume
Secondary Goal: Low volume of heavy strength work
Tertiary Goal: Muscle Endurance

The goal has been to pay some attention to each of the three fitness qualities � strength, hypertrophy and muscular endurance � while allowing one of the qualities to take a primary role in each of the 4-week blocks.

Setting up Blocks 2 & 3

In part 2, we put together block one of the training program, the �break in phase�. Now it is time to wrap up blocks 2 and 3 so that we have a full 12-week program.

Block 2 (Weeks 5-8): Strength enhancement
Primary Goal: Strength
Secondary Goal: Hypertrophy
Tertiary Goal: Muscle Endurance

Exercise	Week 1 (mod. volume)	Week 2 (low volume)	Week 3 (high volume)	Week 4 (unload)
1) Weeks 1-2: Incline Bench Weeks 3-4: CG bench press	5x2; 1x8	3x2; 1x8	6x2; 2x8	2x8
2) DB step back lunge	3x5ea leg	2x5ea leg	4x5ea leg	2x8
3a) 1-arm Half kneeling pulldown	3x8	3x6	3x8	2x8
3b) Step up	3x8	2x8	3x8	2x10
4a) Cable rev. fly	3x12	2x12	3x12	2x12
3b) BB curl	3x12	2x12	3x12	2x12

Exercise	Week 1 (mod. volume)	Week 2 (low volume)	Week 3 (high volume)	Week 4 (unload)
1) Weeks 1-2: Deadlift; Weeks 3-4: Squat	5x2; 1x8	3x2; 1x8	6x2; 2x8	2x8
2) Seated cable row	3x5	2x5	4x5	2x8
3a) 1-arm DB shoulder press	3x8	3x6	3x8	2x8
3b) Pulldown	3x8	2x8	3x8	2x10
4a) Cable chest flyes	3x12	2x12	3x12	2x12
3b) Triceps Press down	3x12	2x12	3x12	2x12

Exercise	Week 1 (mod. volume)	Week 2 (low volume)	Week 3 (high volume)	Week 4 (unload)
1) Chin up	5x2; 1x8	3x2; 1x8	6x2; 2x8	2x8
2) DB bench press	3x5	2x5	4x5	2x8
3a) Bulgarian Split Squat	3x8	3x6	3x8	2x8
3b) Dips	3x8	2x8	3x8	2x10
4a) 1-leg/1-arm RDL	3x12	2x12	3x12	2x12
4b) Calf raises	3x12	2x12	3x12	2x12

Block 3 (Weeks 9-12): Maximum Hypertrophy
Primary Goal: Hypertrophy rep range at highest volume
Secondary Goal: Low volume of heavy strength work
Tertiary Goal: Muscle Endurance

Exercise	Week 1 (mod. volume)	Week 2 (low volume)	Week 3 (high volume)	Week 4 (unload)
1) Bench press	4 x (4x3; RI = 10-15sec); RI between sets = 90-120sec*	3 x (3x3; RI = 10-15sec); RI between sets = 90-120sec*	5 x (4x3; RI = 10-15sec); RI between sets = 90-120sec*	2x8
2) Incline DB press	3x6	2x8	4x6	2x8
3a) Push up variation	3x8	2x8	3x8	2x8
3b) DB Fly	3x8	2x8	3x8	2x8
4a) Scaption Raise	3x15	2x15	3x15	2x15
4b) 1-arm cable pressdown (reverse grip)	3x15	2x15	3x15	2x15

Exercise	Week 1 (mod. volume)	Week 2 (low volume)	Week 3 (high volume)	Week 4 (unload)
1) Front Squat	4 x (4x3; RI = 10-15sec); RI between sets = 90-120sec*	3 x (3x3; RI = 10-15sec); RI between sets = 90-120sec*	5 x (4x3; RI = 10-15sec); RI between sets = 90-120sec*	2x8
2) RDL	3x6	2x8	4x6	2x8
3a) Walking Lunge	3x8	2x8	3x8	2x8
3b) Stability ball glute bridge w/leg curl	3x8	2x8	3x8	2x8
4a) Lateral Split squat	3x8ea leg	2x8ea leg	3x8ea leg	2x8ea leg
3b) Calf Raise	3x15	2x15	3x15	2x15

Exercise	Week 1 (mod. volume)	Week 2 (low volume)	Week 3 (high volume)	Week 4 (unload)
1) NG pull up	4 x (4x3; RI = 10-15sec); RI between sets = 90-120sec*	3 x (3x3; RI = 10-15sec); RI between sets = 90-120sec*	5 x (4x3; RI = 10-15sec); RI between sets = 90-120sec*	2x8
2) 1-arm DB row	3x6	2x8	4x6	2x8
3a) Underhand grip pulldown	3x8	2x8	3x8	2x8
3b) Inverted row	3x10	2x10	3x10	2x10
4a) Cable Curl	3x15	2x15	3x15	2x15
4b) High cable reverse fly	3x15	2x15	3x15	2x15

*Note: These are cluster sets. What this means is that each set is broken down into smaller mini sets. For example, 4 x (4x3; RI= 10-15sec), means that you will perform 4 mini sets consisting of 3 reps each. Once you are finished with those 4 mini sets, you will then rest 90-120sec. and repeat again for the desired number of sets. So, you will perform 3 reps, rack the bar and rest 10-15sec, perform another 3 reps, rack the bar and rest 10-15 seconds, perform a 3rd mini set of 3 reps, rack the bar and rest for 10-15 seconds and then perform a final mini set of 3 reps, rack the bar and rest for 90-120sec.

Final Thoughts and Ideas

Hopefully this article gave you some ideas on how to set up a training program over a specific period of time. The general idea is to pick a goal, pick a time frame and then develop a program that specifically addresses the desired goal.

A second idea would be to assign rep zones instead of a specific repetition number. For example, instead of saying 3 sets x 8 reps, you would actually use a rep zone to represent the number of repetitions, like 3 sets x 6-8 reps. This gives you a little more flexibility in your program and allows you to divert to a higher rep number, when you aren�t feeling 100%, or a lower rep number, when you feel like you can handle more weight. This allows for fluctuations in the training program so that you can account for the fact that not every workout is going to be an amazing, record setting workout. Lets face it, sometimes life gets in the way � we are overly tired, we had a rough day at the office, a fight with our significant other, we missed some meals etc.

Of course there are many other ways to develop a training program. In my book, Take Charge: Everything You Need to Know to Write Your Own Training Program, I detail a very different way of setting up a training program and, if you wanted too, you could use the concepts presented in this article series and apply it to the program concepts in the book and develop a much different looking program!

I should note that this article did not address conditioning, warm ups or flexibility. It is important that these elements are incorporated into your plan in order to have a well-rounded training program. These things are more specifically addressed in my eBook, should you want more information on how to appropriately combine them with your resistance-training program.

Take Charge! Everything You Need to
Know to Write Your Own Training Programs

This is a 116-page, step-by-step guide to writing
your own training programs and workouts.
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About the Author
Patrick Ward holds a Masters Degree in Exercise Science. He is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA) and a USA Weightlifting-Certified Club Coach. In addition, Patrick is a licensed massage therapist focusing on Neuromuscular therapy and Active Release Techniques (ART). He lives in Chandler, Arizona and is the owner of Optimum Sports Performance and the Co-founder of Reality Based Fitness. He can be reached at patrick@optimumsportsperformance.com. Visit website: optimumsportsperformance.com

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