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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.


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