The Program

8-Week Strength Program for Specialist

Goal: Build strength, stability, and injury resilience through progressive overload.
Frequency: 4 Days per Week (Upper/Lower Split)
Includes: Warm-up, Cool-down, Accessory Work, (Deload Week 5)

✅ Program Structure

• Day 1: Lower Body Strength

• Day 2: Upper Body Strength

• Day 3: Lower Body Power & Accessory

• Day 4: Upper Body Accessory & Stability

• Progression: Increase weights 2.5–5% weekly on main lifts

• Deload Week 5: Reduce weight to 60% of Week 4 loads to allow recovery and prevent overtraining

✅ Warm-Up (Every Session)

• Dynamic Stretching (5 min): Leg swings, arm circles, hip openers, 400m jog

• Activation (5 min): Glute bridges (4×10), Bird dogs (4×10), Scapular push-ups (4×10)

✅ Cool-Down

• Static Stretching (5 min): Hamstrings, quads, chest, shoulders (30-45 Seconds Each) (Use Straps or towel if necessary)

• Breathing (2 min): Deep diaphragmatic breathing (google It)

✅ Weekly Layout (Weeks 1–8) (Get A Notebook Write Down and Track Data)

Day 1: Lower Body Strength

Exercise Sets Reps Rest Notes

Back Squat 4 6 90sec Start at 65–70% 1RM

Romanian Deadlift 3 8 90sec Flat back, hinge at hips

Bulgarian Split Squat 3 10 60sec Keep torso upright

Glute Bridge 3 12 45sec Squeeze at top

Plank 3 45sec 30sec Neutral spine

Day 2: Upper Body Strength

Bench Press 4 6 90sec 65–70% 1RM No Bouncing

Pull-Ups 3 Max 90sec Full range Dead Hang

Dumbbell Row 3 10ea RL 60sec Flat Back

Lateral Raises 3 12 45sec Light band or 10lbs DB

Side Plank 3 30secRL 30sec Hips high

Day 3: Lower Body Power & Accessory

Front Squat 3 8 90sec Lighter than back squat

Hip Thrust 3 10 60sec Drive through heels

Cozak Squat 3 10ea RL 60sec Controlled Weight Kinda Slow

Hamstring Curl 3 12 45 sec Slow tempo

Dead Bug 3 10ea RL 30sec Core stability

Day 4: Upper Body Accessory & Stability

Incline Dumbbell Press 3 10 60sec Controlled No Bouncing

Face Pull 3 12 45sec Band or cable

Dumbbell Lateral Raise 3 12 45sec Light weight

Banded Pull-Apart 3 15 30 sec Shoulder health

Hollow Body Hold 3 30sec 30sec Core tight

✅ Progression

• Weeks 1–4: Increase main lifts by 2.5–5lbs weekly

• Week 5: Deload (reduce weight to 60% of Week 4 loads, keep same sets/reps)

• Weeks 6–8: Resume progression from Week 4 loads

Why Deload?
Deloading prevents overtraining, reduces injury risk, and allows muscles and joints to recover while maintaining movement patterns.