STRENGTH TRAINING: MORE STRENGTH & TARGETED MUSCLE GROWTH

The 4-Day Training Plan for Targeted Strength Gains

The foundation for increasing strength and making continuous progress. This effective strength-training concept was developed by the Drachensang Academy to help you build muscle strength and prepare your body for demanding workouts. By combining challenging weights, appropriate sets and repetitions, and structured training, you can create effective training stimuli and steadily improve your performance. Lower repetition ranges place a particular focus on strength development, helping you work toward greater strength and new personal bests over time.

**STRENGTH GAINS – 4-DAY SPLIT FOR PROGRESSIVE STRENGTH DEVELOPMENT**

**Day 1 – Chest & Triceps: Strength Training**

* Barbell Bench Press: **5 sets × 5 repetitions**
* Incline Dumbbell Press: **4 sets × 6 repetitions**
* Dips with Progressive Added Weight: **4 sets × 6–8 repetitions**
* Close-Grip Bench Press: **3 sets × 6–8 repetitions**

**Day 2 – Back: Strength & Muscle Growth**

* Conventional Deadlifts: **5 sets × 5 repetitions**
* Pull-Ups with Progressive Added Weight: **4 sets × 6 repetitions**
* Barbell Rows: **4 sets × 6 repetitions**
* Standing Barbell Curls: **3 sets × 8 repetitions**

**Day 3 – Lower Body: Strength & Stability**

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

**Day 4 – Shoulders & Core: Strength & Stability**

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

**ACADEMY GUIDELINES FOR PROGRESSIVE STRENGTH GAINS**

* Before heavy strength exercises, complete an appropriate **10-minute warm-up** to prepare your muscles and joints for training.
* Use **progressive overload** by gradually increasing the weight or repetitions when you can perform the current workload with good technique.
* A daily protein intake of around **1.6–2.2 g per kg of body weight** can support muscle growth and recovery, depending on individual needs and overall diet.
* Aim for approximately **7–9 hours of quality sleep** each night to support recovery and training performance.
* Maintain good exercise technique and avoid sacrificing form simply to lift heavier weights.
* Allow sufficient recovery between demanding training sessions to reduce accumulated fatigue and support long-term progress.

**Build Strength Step by Step**

Consistent training, progressive overload, balanced nutrition and sufficient recovery form the foundation for long-term strength development. The goal is not simply to lift as much as possible, but to improve performance gradually while maintaining good technique and sustainable training habits.

**Drachensang Academy – Training, Fitness & Knowledge for Your Progress**