Free 4-Week Strength Plan

By the nutrima editorial team · Last reviewed October 2026 · How we research and write

The nutrima Strength Plan is a free 4-week, three-day full-body program built around compound lifts: squats, deadlifts, presses, rows and carries. You alternate Workout A and Workout B on non-consecutive days, each about 50–60 minutes. The plan uses sets of 5–8 reps with 90 seconds to 3 minutes of rest and adds reps, then load, in small steps from week to week.

General fitness guidance only. Consult a healthcare professional before starting a new exercise program. Stop any exercise that causes pain, and adjust loads to your own level.

In this guide

Who this plan is for

This plan suits adults who can already perform the basic movements with good form: a squat to at least parallel or a goblet squat, a hip hinge, a press and a row. It goes with the "Build strength" routine from our routine quiz. If you are new to weights, start with the Beginner plan first. All four options are on the free gym plans page.

Equipment: a barbell with plates and a squat rack, or dumbbells and kettlebells; a flat bench; a lat pulldown machine or pull-up bar with an assist band; a trap bar if your gym has one.

How the 4 weeks work

  • Train 3 non-consecutive days a week, about 50–60 minutes per session.
  • Pick a load you could lift for 2 more reps than prescribed. Keep every rep controlled.
  • Alternate Workout A and Workout B each session, so one week has A–B–A and the next has B–A–B.

Warm-up (every session, 8–10 minutes)

  1. 5 minutes of easy cardio: brisk walk, bike or rower.
  2. 10 reps each: arm circles, leg swings, hip hinges and bodyweight squats.
  3. 1–2 lighter sets of your first exercise before the working sets, for example the empty bar, then about half your working weight.

Weekly schedule

Day Week 1 and 3 Week 2 and 4
Monday Workout A Workout B
Wednesday Workout B Workout A
Friday Workout A Workout B
Other days Rest or a 20–30 minute walk Rest or a 20–30 minute walk

Workout A and Workout B, week by week

Workout A

Exercise Week 1 Week 2 Week 3 Week 4 Rest
Back squat or goblet squat 4 × 6 4 × 7 4 × 6, load +2.5–5% 3 × 6, week 3 load 2–3 min
Bench press or push-up 4 × 6 4 × 7 4 × 6, load +2.5–5% 3 × 6, week 3 load 2–3 min
Barbell or dumbbell row 3 × 8 3 × 9 3 × 8, load +2.5–5% 2 × 8, week 3 load 90 sec
Romanian deadlift 3 × 8 3 × 9 3 × 8, load +2.5–5% 2 × 8, week 3 load 2 min
Plank 3 × 30–45 sec 3 × 35–50 sec 3 × 40–55 sec 2 × 40–55 sec 60 sec

Workout B

Exercise Week 1 Week 2 Week 3 Week 4 Rest
Deadlift or trap-bar deadlift 3 × 5 3 × 6 3 × 5, load +2.5–5% 2 × 5, week 3 load 3 min
Overhead press 4 × 6 4 × 7 4 × 6, load +2.5–5% 3 × 6, week 3 load 2 min
Lat pulldown or assisted pull-up 3 × 8 3 × 9 3 × 8, load +2.5–5% (or less assistance) 2 × 8, week 3 load 90 sec
Walking lunge 3 × 10 per leg 3 × 11 per leg 3 × 10 per leg, slightly heavier 2 × 10 per leg 90 sec
Farmer carry 3 × 30 m 3 × 30 m 3 × 30 m, slightly heavier 2 × 30 m 60 sec

"+2.5–5%" means a small step up from your week 1 load, for example 2.5–5 lb on a 100 lb lift. Round to the smallest plates or dumbbells available.

Exercise cues and common mistakes

Back squat or goblet squat

Cues: feet about shoulder-width, toes slightly out. Brace your stomach, sit down between your heels, keep your chest up and knees tracking over your toes, then stand by pushing through the whole foot.

Common mistakes: heels lifting, knees caving inward, and cutting depth.

Bench press or push-up

Cues: shoulder blades pulled back and down, feet planted, bar lowered with control to the lower chest, elbows about 45 degrees from your body. For push-ups, keep a straight line from head to heels.

Common mistakes: bouncing the bar off the chest, flaring the elbows straight out, and lifting the hips off the bench. Use a spotter or safety arms for barbell bench presses.

Barbell or dumbbell row

Cues: hinge forward with a flat back, pull toward your lower ribs, pause briefly, lower slowly.

Common mistakes: standing more upright with each rep and rounding the back.

Romanian deadlift

Cues: soft knees, push the hips back, keep the bar close to your legs and your back flat. Lower until you feel a stretch in the back of the thighs, usually around mid-shin, then drive the hips forward.

Common mistakes: turning it into a squat, letting the bar drift forward, and rounding the back to reach lower.

Deadlift or trap-bar deadlift

Cues: bar over mid-foot, grip just outside the knees (or the trap-bar handles), chest up, back flat. Push the floor away and stand tall; lower the bar the same way it came up.

Common mistakes: hips shooting up first, the bar drifting away from the legs, and leaning back at the top.

Overhead press

Cues: squeeze your glutes and brace, press the bar straight up and move your head slightly back to let it pass, finish with the bar over the middle of your feet.

Common mistakes: arching the lower back, pressing the bar forward, and using leg drive.

Lat pulldown or assisted pull-up

Cues: grip a little wider than shoulders, lean back slightly, pull the bar to your upper chest by driving the elbows down.

Common mistakes: swinging the body and pulling behind the neck.

Walking lunge

Cues: long step, torso upright, lower until the back knee nearly touches the floor, push through the front heel.

Common mistakes: short steps that push the front knee far forward, and the front knee caving in.

Farmer carry and plank

Cues: for the carry, stand tall, shoulders down, short steady steps. For the plank, elbows under shoulders and a straight line from head to heels.

Common mistakes: leaning to one side during carries; hips sagging or piking up during planks.

Progression rules

  • Week 1: learn the movements and find your starting loads.
  • Week 2: add one rep to each set where form stays solid.
  • Week 3: add a small amount of load (about 2.5–5%) and return to the listed reps.
  • Week 4: repeat week 3 loads with one fewer set per exercise, then reassess.

If you cannot complete the prescribed reps with good form, keep the same load next session. If two sessions in a row feel much harder, repeat the previous week.

Rest days and cool-down

Keep at least one day between sessions. Walking or the mobility flow from the Recovery & Mobility plan fit well on rest days. The Physical Activity Guidelines also describe at least 150 minutes a week of moderate aerobic activity for adults, which walks on rest days can count toward.

Cool-down: finish each session with 5 minutes of easy walking and gentle stretching for the muscles you trained.

Fluids and protein from food

MedlinePlus explains that fluid needs rise with exercise and heat. Bring water to the gym and drink according to thirst during the long rest periods.

Foods that provide protein include meat, poultry, fish, eggs, dairy, beans, lentils, soy foods, nuts and seeds. The NIH Office of Dietary Supplements fact sheet on exercise and athletic performance gives the adult Recommended Dietary Allowance as 0.8 g of protein per kilogram of body weight per day and summarizes the higher intakes that sports organizations suggest for people in regular training.

Optional: products some people use alongside training

None of these are needed to follow the plan. Read each label and talk to your doctor before starting any supplement.

See the full protein and performance collections.

Safety notes

  • Check with a doctor before starting, especially if you have a heart, joint or other health condition, take medication, or are pregnant or postpartum.
  • Use safety bars or a spotter for barbell squats and bench presses.
  • Stop and seek medical help for chest pain, fainting, severe dizziness or unusual shortness of breath.
  • Stop any exercise that causes sharp or joint pain.

Frequently asked questions

Can I use dumbbells instead of a barbell?

Yes. Goblet squats, dumbbell bench presses, dumbbell rows, dumbbell Romanian deadlifts and seated dumbbell presses all fit the same sets and reps.

Why is week 4 lighter?

Week 4 keeps week 3 loads but drops one set per exercise. It gives you a lower-volume week to reassess before deciding on the next block.

What if I miss a session?

Pick up with the next workout in the A/B order. If you miss most of a week, repeat that week.

How do I know my starting weight?

In week 1, start light and add weight set by set until the listed reps feel like you could do about 2 more. That is your working load.

What do I do after the 4 weeks?

Many people repeat the block starting from their week 3 loads.

More reading: all nutrima guides · Protein powder guide · Creatine and workout supplements guide · Retake the routine quiz · Browse all products

Sources

These statements have not been evaluated by the Food and Drug Administration. This product information is not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting any supplement.