Start your next 4-week cycle
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4-week strength planner · progressive overload + weekly split
A simple 4-week strength planner built around progressive overload—weekly splits, exercise guidance, and space to log sets, reps, and weights so you can track momentum from week to week.
Today
Free
Grab the Gym Prime Starter Strength Plan and start your next training week with a clear split, a progression rule, and a log that shows your momentum.
Young men starting or restarting strength training who want a clear plan they can follow right away—without guessing what to do each session.
Follow the plan for 4 weeks: train with a consistent weekly split, use progressive overload as your rule for adding weight or reps, and log every session so you can see your progress clearly from week to week.
You don’t want to overthink your training. You just need a weekly routine that tells you what to lift, how to progress, and a place to record what happened last workout—so you can build strength steadily instead of stalling out.
When you can see what you lifted last week—and you have a clear rule for what to do next—you stop guessing. This plan turns strength progress into a repeatable habit: train, log, progress, repeat.
Ready to stop guessing and start progressing?
Follow the weekly split, use the overload rule, and log every session so your next workout is always clear.
You’ll receive the planner in a format you can use to log your workouts across the full 4 weeks.
Each week, you aim to increase either the weight you lift or the number of reps within the target range. If you hit the reps at your current weight, you push forward next week—then add load when it feels manageable.
Use the exercise selection guidance to choose a workable variation that targets the same muscles and lets you progress in weight or reps. The goal is consistency in the movement pattern, not perfection in the exact brand or machine.
Consistency beats complexity—train, track, progress.
Start your next 4-week cycle
Free · no card · instant access after email confirmation
Creator storefrontNo. The plan is built as a starter structure: a consistent weekly split, clear exercise choices, and a simple progression rule so you can focus on showing up and logging your work.
The plan is designed for straightforward strength sessions. Use the logged sets and exercises as your checklist—keep rest reasonable, and aim to finish the workout by completing the planned work.
For each exercise, record your sets, reps, and the weight used. Add quick notes on how the set felt (effort, form, fatigue) so you can make smarter adjustments next time.
Review your logged lifts to confirm you increased weight or reps over the month. Then start your next cycle using the same system—adjust starting weights based on what you achieved, and keep progressing.