This strength-building plan focuses on the big four lifts that form the foundation of any serious strength programme: the bench press, the squat, the overhead press and the deadlift.
There are four workouts to do each week, with each one focused on one of these four exercises, which you’ll do as the first move of the session. The aim for this lift is to go as heavy as you can while hitting the rep target. It’s followed by three ‘accessory’ exercises that will develop other muscles, while helping you get better at the main move. These use lighter weights, because you’re lifting in higher rep ranges than for the main move. Ensure your form is perfect throughout – if your form breaks down, stop the set.
