STRENGTH TRAINING: MORE STRENGTH & TARGETED MUSCLE GROWTH

THE 4-DAY TRAINING PLAN FOR TARGETED STRENGTH GAINS

The foundation for building strength and making consistent progress. This effective strength-training concept was developed by Drachensang Academy to help improve muscular strength and prepare the body for demanding workouts. By combining challenging weights, appropriate sets and repetitions, and a structured training plan, you can create effective training stimuli and gradually improve your performance.

Lower repetition ranges are often used when strength development is the main goal. With consistent training, proper technique, and progressive increases in training demands, you can steadily improve your strength and work toward new personal bests over time.

STRENGTH GAINS – 4-DAY SPLIT FOR MAXIMUM STRENGTH PROGRESSION

DAY 1 – CHEST & TRICEPS: STRENGTH TRAINING

* **Barbell Bench Press:** 5 sets × 5 reps
* **Incline Bench Press:** 4 sets × 6 reps
* **Parallel Bar Dips:** 4 sets × 6–8 reps
* **Close-Grip Bench Press:** 3 sets × 6–8 reps

DAY 2 – BACK TRAINING: STRENGTH & MUSCLE GROWTH

* **Conventional Deadlift:** 5 sets × 5 reps
* **Pull-Ups:** 4 sets × 6 reps
* **Barbell Rows:** 4 sets × 6 reps
* **Barbell Curls:** 3 sets × 8 reps

DAY 3 – LOWER BODY: STRENGTH & STABILITY

* **Barbell Squats:** 5 sets × 5 reps
* **Leg Press:** 4 sets × 8 reps
* **Romanian Deadlift:** 4 sets × 6 reps
* **Standing Calf Raises:** 4 sets × 12 reps

DAY 4 – SHOULDERS & CORE: STRENGTH & STABILITY

* **Standing Military Press:** 5 sets × 5 reps
* **Dumbbell Lateral Raises:** 4 sets × 10 reps
* **Bent-Over Dumbbell Raises:** 3 sets × 10 reps
* **Plank:** 3 sets × 60 seconds

ACADEMY GUIDELINES FOR SERIOUS STRENGTH PROGRESS

* Before heavy strength workouts, complete a specific **10-minute warm-up** to prepare your muscles and joints for the upcoming workload.

* Apply the principle of **progressive overload** consistently. When you can perform the target repetitions with solid form, gradually increase the training load or overall training demand.

* A daily protein intake of approximately **1.6–2.2 g per kg of body weight** can be appropriate for many people focused on muscle growth and strength, depending on individual needs, diet, and overall training goals.

* Aim for **7–9 hours of quality sleep each night** to support recovery, training performance, and overall well-being.

* Always prioritize **proper exercise technique and controlled movement** over simply using heavier weights.

* Allow sufficient recovery between demanding workouts. Strength gains depend not only on training, but also on nutrition, sleep, and recovery.

**Drachensang GYM Global – Train with Structure. Build Strength. Keep Progressing.**