<p>This is my 4th week of a plan I started on <code>2022-10-3</code>.</p>
<h2>Week 4</h2>
<h3>2022-10-24</h3>
<table>
<thead>
<tr>
<th>DAY 13</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>SQUAT</td>
<td>1</td>
<td>4</td>
<td>320</td>
<td>1280</td>
</tr>
<tr>
<td>SQUAT</td>
<td>3</td>
<td>4</td>
<td>295</td>
<td>3540</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>5</td>
<td>165</td>
<td>825</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>5</td>
<td>155</td>
<td>775</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>2</td>
<td>8</td>
<td>145</td>
<td>2320</td>
</tr>
<tr>
<td>WEIGHTED PISTOLS</td>
<td>3</td>
<td>5</td>
<td>25</td>
<td>375</td>
</tr>
<tr>
<td>WEIGHTED PULLUPS</td>
<td>3</td>
<td>8</td>
<td>52</td>
<td>1248</td>
</tr>
<tr>
<td>LEG RAISES</td>
<td>3</td>
<td>8</td>
<td>0</td>
<td>-</td>
</tr>
</tbody>
</table>
<h3>2022-10-25</h3>
<table>
<thead>
<tr>
<th>DAY 14</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>BENCH PRESS</td>
<td>1</td>
<td>4</td>
<td>205</td>
<td>820</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>4</td>
<td>4</td>
<td>185</td>
<td>2952</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>1</td>
<td>405</td>
<td>405</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>3</td>
<td>365</td>
<td>1095</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>3</td>
<td>4</td>
<td>315</td>
<td>3780</td>
</tr>
<tr>
<td>FLAT DB PRESS</td>
<td>4</td>
<td>8</td>
<td>130</td>
<td>4160</td>
</tr>
<tr>
<td>WIDE GRIP PULL-UPS</td>
<td>4</td>
<td>10</td>
<td>0</td>
<td>-</td>
</tr>
<tr>
<td>DIPS</td>
<td>3</td>
<td>8</td>
<td>0</td>
<td>-</td>
</tr>
</tbody>
</table>
<h3>2022-10-26</h3>
<table>
<thead>
<tr>
<th>DAY 15</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>RUNNING</td>
<td></td>
<td></td>
<td></td>
<td>2.7 MI</td>
</tr>
</tbody>
</table>
<h3>2022-10-27</h3>
<table>
<thead>
<tr>
<th>DAY 16</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>FRONT SQUAT</td>
<td>1</td>
<td>2</td>
<td>235</td>
<td>470</td>
</tr>
<tr>
<td>FRONT SQUAT</td>
<td>3</td>
<td>3</td>
<td>225</td>
<td>2025</td>
</tr>
<tr>
<td>BENCH PRESS (VARIED GRIP)</td>
<td>3</td>
<td>6</td>
<td>195</td>
<td>3510</td>
</tr>
<tr>
<td>INCLINE DB PRESS</td>
<td>3</td>
<td>8</td>
<td>110</td>
<td>2640</td>
</tr>
<tr>
<td>WEIGHTED PULLUPS</td>
<td>3</td>
<td>8</td>
<td>52</td>
<td>1248</td>
</tr>
<tr>
<td>DB LAT RAISES</td>
<td>3</td>
<td>8</td>
<td>0</td>
<td>0</td>
</tr>
<tr>
<td>FINGER-GRIP PULLUPS</td>
<td>3</td>
<td>8</td>
<td>0</td>
<td>0</td>
</tr>
<tr>
<td>HANGING LEG RAISES</td>
<td>3</td>
<td>8</td>
<td>0</td>
<td>0</td>
</tr>
</tbody>
</table>
<h3>2022-10-28</h3>
<table>
<thead>
<tr>
<th>DAY 17</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>DEADLIFT</td>
<td>1</td>
<td>2</td>
<td>385</td>
<td>770</td>
</tr>
<tr>
<td>DEADLIFT</td>
<td>1</td>
<td>3</td>
<td>365</td>
<td>1095</td>
</tr>
<tr>
<td>DEADLIFT</td>
<td>4</td>
<td>3</td>
<td>345</td>
<td>4140</td>
</tr>
<tr>
<td>TEMPO BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>185</td>
<td>1110</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>3</td>
<td>6</td>
<td>155</td>
<td>2790</td>
</tr>
<tr>
<td>BACK EXTENSIONS</td>
<td>3</td>
<td>8</td>
<td>0</td>
<td>0</td>
</tr>
<tr>
<td>ROWS</td>
<td>3</td>
<td>12</td>
<td>135</td>
<td>4860</td>
</tr>
<tr>
<td>GET-UPS</td>
<td>5</td>
<td>1</td>
<td>52</td>
<td>260</td>
</tr>
</tbody>
</table>

DAY 13	SETS	REPS	WEIGHT	DAILY VOLUME
SQUAT	1	4	320	1280
SQUAT	3	4	295	3540
INCLINE BENCH PRESS	1	5	165	825
INCLINE BENCH PRESS	1	5	155	775
INCLINE BENCH PRESS	2	8	145	2320
WEIGHTED PISTOLS	3	5	25	375
WEIGHTED PULLUPS	3	8	52	1248
LEG RAISES	3	8	0	-

DAY 14	SETS	REPS	WEIGHT	DAILY VOLUME
BENCH PRESS	1	4	205	820
BENCH PRESS	4	4	185	2952
DEFICIT DEADLIFT	1	1	405	405
DEFICIT DEADLIFT	1	3	365	1095
DEFICIT DEADLIFT	3	4	315	3780
FLAT DB PRESS	4	8	130	4160
WIDE GRIP PULL-UPS	4	10	0	-
DIPS	3	8	0	-

DAY 16	SETS	REPS	WEIGHT	DAILY VOLUME
FRONT SQUAT	1	2	235	470
FRONT SQUAT	3	3	225	2025
BENCH PRESS (VARIED GRIP)	3	6	195	3510
INCLINE DB PRESS	3	8	110	2640
WEIGHTED PULLUPS	3	8	52	1248
DB LAT RAISES	3	8	0	0
FINGER-GRIP PULLUPS	3	8	0	0
HANGING LEG RAISES	3	8	0	0

DAY 17	SETS	REPS	WEIGHT	DAILY VOLUME
DEADLIFT	1	2	385	770
DEADLIFT	1	3	365	1095
DEADLIFT	4	3	345	4140
TEMPO BENCH PRESS	1	6	185	1110
BENCH PRESS	3	6	155	2790
BACK EXTENSIONS	3	8	0	0
ROWS	3	12	135	4860
GET-UPS	5	1	52	260

A 12-week Fitness Plan - Week 4

Week 4

2022-10-24

2022-10-25

2022-10-26

2022-10-27

2022-10-28