STRENGTH TRAINING PLAN

KO FITNESS 4-Week Strength Training Program

Unlock your full potential with our structured 4-week strength program, designed to build lean muscle, increase power, and boost performance. This plan is perfect for intermediate-level lifters looking to follow a proven upper/lower split with smart recovery built in.

Program Highlights:

• 4 Training Days Per Week — Upper/Lower split for balanced development
• Mid-Week Rest Day — Wednesday rest day built in to support recovery and performance
• Progressive Overload — Intensity and volume increase each week to maximize results
• Movement-Based Programming — Focuses on compound lifts: Squat, Hinge, Push, Pull, and Core
• Added progress tracker 

Weekly Split Example:

• Monday: Upper Body (Push)
• Tuesday: Lower Body (Squat)
• Wednesday: Rest or Active Recovery
• Thursday: Upper Body (Pull)
• Friday: Lower Body (Hinge)
• Weekend: Rest or optional mobility/cardio

Who’s it for?

Anyone looking to get stronger, build muscle, and follow a smart, structured plan — whether you’re training at home or in the gym.