4 Weeks to Super Strength

Take your strength to new heights with this program designed by world renowned powerlifter and strongman competitor, Jesse Norris.

Program Overview

Each week your workouts will progress in intensity. Intensity will be based on your Rate of Perceived Exertion (RPE), which is self-rated on a scale of 1-10. A rating of 1 represents zero exertion (not challenging) and a rating of 10 is your all-out maximum effort. For the bulk of the program you'll be working in the 7 to 9 range. Follow this guide to ensure you're working at the optimal intensity:

Rating of 7: The weight should be challenging enough to elevate your heart and breathing rates, but not cause you to fatigue.
Rating of 8: As with an RPE of 7, a rating of 8 should get your heart pumping and cause breathing to increase; however, in this case fatigue is the name of the game. You'll want to work hard enough that you feel close to burning out but still able to push out a few more reps.
Rating of 9: At this rate, your body is working hard; you're breathing heavy and have to work to catch your breath after each set.

Week One

Week one of your strength training program will focus on adaptation. During this phase, the goal is to establish your body's baseline in terms of strength level, and you'll work on improving your overall conditioning by using high repetition sets. You'll want to take your Pre-Kaged before every training session to prime your body with the nutrients it needs to power through these tough workouts.

MONDAY	SETS/REPS	INTENSITY

DEADLIFTS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	3-4 X 10-12 REPS	RPE 8

BENCH	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	3-4 X 10-12 REPS	RPE 8

TUESDAY	SETS/REPS	INTENSITY

PULL UPS/LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SHOULDER FLYES	4 X 10-15 REPS	RPE 7-8

TIRE FLIPS/UPRIGHT ROWS	4 X 10-15 REPS	RPE 7-8

PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

WEDNESDAY	SETS/REPS	INTENSITY

FRONT SQUATS	*Warm Up:*
	3-4 X 10-5 REPS*
	*Working Sets:*
	3-4 X 8-10 REPS	RPE 7-8

OVERHEAD PRESS	*Warm Up:*
	3-4 X 10-5 REPS*
	*Working Sets:*
	3-4 X 8-10 REPS	RPE 7-8

DEFICIT DEADLIFTS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	3-4 X 8-10 REPS	RPE 7-8

THURSDAY	SETS/REPS	INTENSITY

PULL UPS/ LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SKULL CRUSHERS	4 X 10-15 REPS	RPE 7-8

SHRUGS/FARMER'S WALK	4 X 10-15 REPS	RPE 7-8
	FARMER'S WALK 40 YARDS
PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

FRIDAY	SETS/REPS	INTENSITY

BENCH PRESS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	4-5 X 8-10 REPS	RPE 8

BARBELL SQUATS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	4-5 X 8-10 REPS	RPE 8

*Increase the weight each set while decreasing the number of repetitions.

Week Two

Week two of your strength training program will focus on muscle hypertrophy (muscle growth). You just shocked your body during week one; the second week is going to challenged your body even more, as you will be pushing it further and harder, building on your conditioning and breaking down muscle tissue to help encourage new gains in size and strength. To ensure proper recovery, refuel with Re-Kaged after every workout.

MONDAY	SETS/REPS	INTENSITY

DEADLIFTS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	4-5 X 10-12 REPS	RPE 8-9

BENCH	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	4-5 X 10-12 REPS	RPE 8-9

TUESDAY	SETS/REPS	INTENSITY

PULL UPS/LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SHOULDER FLYES	4 X 10-15 REPS	RPE 7-8

TIRE FLIPS/UPRIGHT ROWS	4 X 10-15 REPS	RPE 7-8

PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

WEDNESDAY	SETS/REPS	INTENSITY

FRONT SQUATS	*Warm Up:*
	3-4 X 10-5 REPS*
	*Working Sets:*
	3-4 X 8-10 REPS	RPE 7-8

OVERHEAD PRESS	*Warm Up:*
	3-4 X 10-5 REPS*
	*Working Sets:*
	3-4 X 8-10 REPS	RPE 7-8

DEFICIT DEADLIFTS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	3-4 X 8-10 REPS	RPE 7-8

THURSDAY	SETS/REPS	INTENSITY

PULL UPS/ LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SKULL CRUSHERS	4 X 10-15 REPS	RPE 7-8

SHRUGS/FARMER'S WALK	4 X 10-15 REPS	RPE 7-8
	FARMER'S WALK 40 YARDS
PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

FRIDAY	SETS/REPS	INTENSITY

BENCH PRESS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	4-5 X 8-10 REPS	RPE 8-9

BARBELL SQUATS	*Warm Up:*
	4-5 X 10-5 REPS*
	*Working Sets:*
	4-5 X 8-10 REPS	RPE 8-9

*Increase the weight each set while decreasing the number of repetitions.

Week Three

Week three of the program is your official introduction phase to building strength. You will continue to work in higher repetition ranges; however, you'll also begin increasing the weights to help your body utilize the new muscle you've been working hard to build these last couple of weeks.

MONDAY	SETS/REPS	INTENSITY

DEADLIFTS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 10-12 REPS	RPE 8-9
	Second Working Sets:
	2 x 8-10 REPS	RPE 8-9

BENCH	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 10-12 REPS	RPE 8-9
	Second Working Sets:
	2 x 8-10 REPS	RPE 8-9

TUESDAY	SETS/REPS	INTENSITY

PULL UPS/LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SHOULDER FLYES	4 X 10-15 REPS	RPE 7-8

TIRE FLIPS/UPRIGHT ROWS	4 X 10-15 REPS	RPE 7-8

PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

WEDNESDAY	SETS/REPS	INTENSITY

FRONT SQUATS	Warm Up:
	3-4 X 10-5 REPS*
	Working Sets:
	3-4 X 8-10 REPS	RPE 7-8

OVERHEAD PRESS	Warm Up:
	3-4 X 10-5 REPS*
	Working Sets:
	3-4 X 8-10 REPS	RPE 7-8

DEFICIT DEADLIFTS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 8-10 REPS	RPE 7-8
	Second Working Sets:
	2 x 6-8 REPS	RPE 7-8

THURSDAY	SETS/REPS	INTENSITY

PULL UPS/ LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SKULL CRUSHERS	4 X 10-15 REPS	RPE 7-8

SHRUGS/FARMER'S WALK	4 X 10-15 REPS	RPE 7-8
	FARMER'S WALK 40 YARDS
PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

FRIDAY	SETS/REPS	INTENSITY

BENCH PRESS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 8-10 REPS	RPE 8-9
	Second Working Sets:
	2 x 6-8 REPS	RPE 8-9

BARBELL SQUATS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 8-10 REPS	RPE 8-9
	Second Working Sets:
	2 x 6-8 REPS	RPE 8-9

*Increase the weight each set while decreasing the number of repetitions.

Week Four

You will continue to focus on building strength during the fourth week of the program. By now you'll have found that your strength has increased quite a bit since you started this program. It's time to test it even more. You'll increase the weight on every exercise to further push your body (and mind) toward your goal of super strength!

MONDAY	SETS/REPS	INTENSITY

DEADLIFTS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 10-12 REPS	RPE 8-9
	Second Working Sets:
	2 x 8-10 REPS	RPE 8-9

BENCH	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 10-12 REPS	RPE 8-9
	Second Working Sets:
	2 x 8-10 REPS	RPE 8-9

TUESDAY	SETS/REPS	INTENSITY

PULL UPS/LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SHOULDER FLYES	4 X 10-15 REPS	RPE 7-8

TIRE FLIPS/UPRIGHT ROWS	4 X 10-15 REPS	RPE 7-8

PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

WEDNESDAY	SETS/REPS	INTENSITY

FRONT SQUATS	Warm Up:
	3-4 X 10-5 REPS*
	Working Sets:
	3-4 X 8-10 REPS	RPE 7-8

OVERHEAD PRESS	Warm Up:
	3-4 X 10-5 REPS*
	Working Sets:
	3-4 X 8-10 REPS	RPE 7-8

DEFICIT DEADLIFTS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 8-10 REPS	RPE 7-8
	Second Working Sets:
	2 x 6-8 REPS	RPE 7-8

THURSDAY	SETS/REPS	INTENSITY

PULL UPS/ LAT PULL DOWNS	4 X 10-15 REPS	RPE 7-8

TRICEPS EXTENSION	4 X 10-15 REPS	RPE 7-8

SKULL CRUSHERS	4 X 10-15 REPS	RPE 7-8

SHRUGS/FARMER'S WALK	4 X 10-15 REPS	RPE 7-8
	FARMER'S WALK 40 YARDS
PROWLER/HIIT TRAINING	10 X 40 YARD SPRINTS
	OR 5-10 MINUTES WITH 1-2 MINUTES REST

FRIDAY	SETS/REPS	INTENSITY

BENCH PRESS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 8-10 REPS	RPE 8-9
	Second Working Sets:
	2 x 6-8 REPS	RPE 8-9

BARBELL SQUATS	Warm Up:
	4-5 X 10-5 REPS*
	First Working Sets:
	3 X 8-10 REPS	RPE 8-9
	Second Working Sets:
	2 x 6-8 REPS	RPE 8-9

*Increase the weight each set while decreasing the number of repetitions.

Also in TRAINING

6 Great Plank Based Exercises to Try Now

4 Weeks to Super Strength

Program Overview

Week One

Week Two

Week Three

Week Four

Also in TRAINING

6 Great Plank Based Exercises to Try Now

Hardcore Trainer Transformation: Female Runner Up

Hardcore Trainer Transformation: Male Runner Up

Your Cart • 0 items

Your cart is empty

4 Weeks to Super Strength

Program Overview

Week One

Week Two

Week Three

Week Four

Also in TRAINING

6 Great Plank Based Exercises to Try Now

Hardcore Trainer Transformation: Female Runner Up

Hardcore Trainer Transformation: Male Runner Up

Sign Up & Save

Your Cart • 0 items

Your cart is empty