PHASE 4 – THE DRIVE
The volume pulls back. The precision slams forward. You’re not just training — you’re driving.
This week isn’t about more reps — it’s about better ones. Every movement is a statement. Every set is a decision. Speed meets control. Intensity without chaos. Welcome to The Drive. And Yes the Air Fresheners Are On The Way..
🔴 TRACK 1 – The Musclehead: The Drive
Week 4 Focus: Slight volume taper. Max intensity. Controlled eccentrics. Burn sets.
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Monday – Chest & Arms
Incline DB Press – 4x8
Machine Chest Press – 3x15 (30s rest)
Pec Deck Flyes – 3x15 (3-sec negatives)
Rope Pushdowns + Barbell Curls – 3 supersets
Dips – 2xAMRAP -
Tuesday – Legs
Back Squats – 4x6 (RPE 9)
Walking Lunges – 3x16 steps
Leg Extensions – 3x15
Seated Hamstring Curls – 3x12
Calf Raise Machine – 3x20 -
Wednesday – Shoulders & Core
DB Shoulder Press – 4x10
Giant Set: Lateral Raise → Upright Row → Rear Delt Fly – 3 rounds
Hanging Leg Raises – 3x20
Cable Crunch – 3x20 -
Thursday – Back & Burn Finisher
Rack Pulls – 4x6
DB Rows – 3x12
Lat Pulldown – 3x15
Wide Pull-Ups – 3xAMRAP
5-min EMOM: 5 Chin-ups + 10 Push-Ups -
Friday – Arms & Abs
Barbell Curls – 3x12
Skullcrushers – 3x12
Cable Hammer Curls – 3x15
Overhead DB Triceps – 3x15
Hanging Knee Raises – 3x20 -
Saturday – Posterior Chain & Core
Romanian Deadlifts – 4x10
Glute Ham Raises – 3x10
Reverse Hypers – 3x15
Ab Wheel – 3x12 - Sunday – Recovery / Optional Walk or Stretch
🟡 TRACK 2 – The Comeback Dad: The Drive
Week 4 Focus: Keep workouts under 45. Replace volume with effort. No fluff — all fire.
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Monday – Upper Push
Incline DB Press – 3x10
Arnold Press – 3x12
Weighted Dips – 3xAMRAP
Triceps Rope Pushdowns – 3x20 -
Tuesday – Lower Body
Trap Bar Deadlifts – 3x6
Goblet Squats – 3x15
Lying Hamstring Curls – 3x12
Side Planks – 3x30s/side - Wednesday – Optional Recovery
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Thursday – Upper Pull + Burn
Pull-Ups – 3xAMRAP
DB Rows – 3x10
Face Pulls – 3x20
DB Curls – 3x15
Light Bike: 5 min hard, 5 min easy -
Friday – Legs & Core
Step-Ups – 3x12
Walking Lunges – 2x20
Hanging Leg Raise – 3x15
Plank – 3x45s - Weekend – Optional Hike or Low-Impact Cardio
🟢 TRACK 3 – The Hungry Rookie: The Drive
Week 4 Focus: Add reps slowly. Focus on clean execution. Control is king.
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Monday – Full Body Strength
Goblet Squats – 3x12
Incline Push-Ups – 3x15
Cable Rows – 3x12
Wall Sit – 2x30s
Plank – 3x30s -
Wednesday – Full Body Hypertrophy
DB Bench Press – 3x12
Machine Leg Press – 3x15
Band Pull-Aparts – 3x25
Standing DB Curls – 3x15
Crunches – 2x25 -
Friday – Circuit Builder (3 Rounds)
Bodyweight Squats – 20
Push-Ups – 15
Jump Rope – 30 sec
Mountain Climbers – 20/side
Bicycle Crunch – 20 - Weekend – Optional Walk or Stretch
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The information provided in this workout program is for educational and informational purposes only and is not intended as medical advice. Always consult with a physician or qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions, injuries, or concerns.
By choosing to follow this program, you acknowledge that you are participating voluntarily and at your own risk. Stop exercising immediately if you feel pain, dizziness, or discomfort. Adjust exercises based on your own fitness level and physical limitations.
The creator of this program assumes no responsibility or liability for any injuries, health issues, or damages that may occur as a result of following this content. Use your best judgment and listen to your body.