Welcome to 4/40! This program is all about strength, muscle, and efficiency. We’re training four days a week, and every workout is just 40 minutes — but don’t let that fool you. These sessions are strategic, intense, and designed to get you stronger, leaner, and more powerful than you’ve ever been. Just like my other programs - this program is all free weight - meaning dumbbells and barbells - so you can do it both at the gym, or in the convenience of your own home (or garage) like me! Here’s how it’s going to work: Each workout combines 30 minutes of focused hypertrophy training — where we build muscle through intentional volume and control — followed by 10 minutes of max lifts, where you’ll push your limits and test your strength. You will have two upper-body days and two lower-body days. During your rest periods, we’ll sneak in targeted core work so every minute counts. :) This program is a step up in lifting intensity from 3/30 while keeping it time efficient and effective for you! You’ll start by laying down your foundation, then progressively load up, building not just strength, but confidence in what your body can do. This program runs for 8 weeks, and every phase has a purpose. It’s also a program you can easily repeat as you increase your weights - to keep progress going far beyond the 8 weeks below! You don’t need endless hours in the gym to see results, you just need a plan that works, and that’s what 4/40 gives you. So get ready to show up four days a week, stay consistent, and give your best effort every session. You bring the drive, because I’ve brought you the plan! Let’s get stronger, leaner, and more capable, together. A strong you is an enabled you!