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A 4‑Week Strength & Power Program (20‑Year‑Old Male)

Designed for a healthy, active 20‑year‑old male who has no chronic injuries and wants to build strength, power, and muscular hypertrophy while keeping the program simple and time‑efficient.

> Key Principles

> • Progressive overload – increase load or volume each week.

> • Periodized rep ranges – low reps for strength, moderate reps for size, high reps for endurance.

> • Compound focus – prioritize multi‑joint lifts that recruit many muscle groups.

> • Recovery – 1–2 rest days, sleep ≥7 h, nutrition aligned with goals.

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Weekly Template

Day	Focus & Main Lifts
Mon	Strength (Heavy) – Squat & Bench
Tue	Hypertrophy – Row + Lateral/Front Raises
Wed	Rest / Light cardio or mobility
Thu	Power / Speed – Deadlift & Push Press
Fri	Endurance / Conditioning – Circuit
Sat/Sun	Active recovery / Optional sport

Detailed Breakdown

Monday – Heavy Strength

Back Squat: 5 sets × 3 reps @ 85–90% 1RM

Bench Press: 5×3 @ 85–90% 1RM

Accessory: 2×12 goblet squats (bodyweight) for leg endurance

Tuesday – Speed & Agility

Speed Squat or Box Jump: 6×3 at 50–60% 1RM, focus on acceleration

Lateral Bounds: 4×8 each side

Wednesday – Rest or Active Recovery

Light cardio (30 min walking) + mobility routine

Thursday – Power & Explosiveness

Power Clean: 3×5 at 60–70% 1RM

Medicine Ball Slam: 3×10

Friday – Endurance Focus

Long run or cycling session (45–60 min moderate pace)

Saturday – Skill and Conditioning

Circuit training mixing bodyweight, kettlebells, and resistance bands

Emphasize proper technique on all movements

Sunday – Rest

5. How to Integrate the Program into Your Life

Set Clear Goals

Example: "I want to increase my squat by 20 kg in 12 weeks."

Write down your specific, measurable objectives.

Schedule Your Workouts

Block 45–60 min on the days you plan to train. Treat them like appointments.

Use a Simple Tracking Sheet

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Record what you do and how you feel. This helps you spot progress or plateaus.

Progressive Overload in Practice

If you can complete all reps comfortably, add 2–5 lb the next session.

Recovery Matters

Sleep 7–9 h/night, hydrate well, and consider light stretching after workouts.

Adjust as Needed

If an exercise feels too hard or easy, swap for a similar movement (e.g., dumbbell bench press → chest fly).

Quick Start – First Week

Day	Warm‑Up (5 min)	Main Sets	Reps/Set	Rest
Mon	Jump rope or brisk walk	Goblet Squat 3×12, Dumbbell Bench Press 3×10	–	60 s
Wed	Arm circles & band pull‑ups	Bent‑Over Row 3×12, Plank 3×30 sec	–	45 s
Fri	Light jog + dynamic stretches	Deadlift (light) 3×10, Push‑Up 3×8	–	60 s

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? Progression & Tracking

Increase weight by ~5% once you can complete the upper rep range comfortably.

Log your workouts in a simple sheet or app: date, exercise, sets × reps, weight.

Every 4 weeks, reassess: if you’re still hitting reps easily, bump up the load; if you struggle, stay on current weight and focus on form.

? Key Take‑aways

Tip	Why It Works
Consistent routine (3× weekly)	Builds strength & habit
Progressive overload	Drives muscle adaptation
Proper rest	Allows recovery & growth
Mindful nutrition	Fuels performance

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? Next Steps

Schedule your first 2‑week plan – set dates on your calendar.

Gather equipment (dumbbells or https://nijavibes.com/blairfountain3 kettlebells) – start with a weight you can lift comfortably for 12 reps, then increase gradually.