4 Week - FP Focus
Training week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
This is a 4 week force production focus plan
What you train.
A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.
Day 1
Superset
·
4 sets
Barbell Full Squat (Back Pov)
× 8 reps
Box Jump
× 6 reps
Box Jump 60-90cm
Barbell Straight Leg Deadlift
4 ×
8 reps
3 Seconds Down 1 Second Up
Dumbbell Single Leg Split Squat
3 ×
8 reps
2 Seconds down, 1 Second Up
Farmers Walk
3 ×
30 reps
Calf Raise on Every Step
Front Plank With Twist
3 ×
1 min
Day 2
Band Resisted Bench Press
4 ×
8 reps
3 Seconds Down, 1 Second Up
Band Resisted Deadlift
3 ×
8 reps
Barbell Bent Over Row
3 ×
8 reps
Superset
·
3 sets
Lever One Arm Shoulder Press
× 8 reps
Dumbbell Full Can Lateral Raise
× 15 reps
Superset
·
3 sets
Dumbbell Alternate Biceps Curl
× 12 reps
Bodyweight Kneeling Triceps Extension
× 12 reps
2 seconds down, 1 second up
Day 3
Superset
·
3 sets
Dumbbell Single Leg Split Squat
× 8 reps
Dumbbell Single Leg Deadlift
× 8 reps
Power Point Plank
3 ×
12 reps
Modified Hindu Push-Up (Male)
3 ×
15 reps
Barbell Shrug
3 ×
8 reps
Mountain Climber
3 ×
30 reps
Day 4
Trap Bar Jump
4 ×
6 reps
Medicine Ball Catch And Overhead Throw
4 ×
10 reps
Superset
·
4 sets
Weighted Lateral Bound
× 8 reps
Bodyweight Drop Jump Squat
× 8 reps
Dumbbell Single Leg Deadlift
3 ×
6 reps
Copenhagen Plank
2 ×
1 min
Day 5
Barbell Glute Bridge Two Legs On Bench (Male)
3 ×
12 reps
Hold top position for 3 seconds
Superset
·
3 sets
Barbell Curl
× 12 reps
Barbell Decline Close Grip To Skull Press
× 12 reps
Lunge With Jump
3 ×
10 reps
Do weighted if possible
Air Bike
3 ×
30 reps
Dumbbell Lying On Floor Rear Delt Raise
3 ×
12 reps
Train this program inside the app.
Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.