Chennai fitness expert Raj Ganpath brings 18 years experience to a clear 4-day strength training blueprint designed for total body power. The plan strips away confusion. It focuses on five core moves per session, simple progress goals, and options for dumbbells, barbells, kettlebells or bands. This fitness blueprint targets muscle building and steady strength development through mixed rep ranges and timed core holds.
Beginners and seasoned lifters will find the setup easy to follow. Each week repeats the same split over four days with measured progression. The structure delivers an exercise routine that improves tone, endurance and practical strength within four weeks. Those who follow the plan will notice clearer form and measurable load gains by week four.
4-day strength training plan from Chennai fitness expert for total body power
Raj frames the program around five foundational moves on day one and five complementary moves on day two. Days three and four repeat those sets with higher reps and lighter loads to build endurance while reinforcing form. Trainers with similar approaches report faster gains in muscle building when clients use progressive overload and controlled tempo. Key insight: a simple split with focused progress beats a crowded program.
Day 1 details: foundational movements for strength development and muscle building
Day one centers on five moves: squat, deadlift, overhead press, bent-over row, and elbow plank. Aim for 6 to 12 reps across five rounds. The first two rounds serve as ramp up rounds. The last three rounds require effort on the final two to three reps.
For the elbow plank use 60 to 120 seconds per hold. Choose a load that allows controlled reps. Replace any lift with a known alternative when equipment limits appear. Key insight: quality reps with steady load progression yield faster strength gains.
Day 2 breakdown: complementary moves and core endurance
Day two focuses on lunges, a pull option, push variations, a swim or clean, and a hollow hold. Target the same 6 to 12 rep window for weighted moves and 45 to 90 seconds for the hollow hold. Use pull-ups or a lat pulldown depending on access. This mix supports balanced development of posterior and anterior chains.
Keep tempo steady and prioritize full range of motion. Finish each session with a short mobility sequence for recovery. Key insight: pairing horizontal and vertical pulls with pressing and single-leg work builds durable strength.
How to progress the fitness blueprint across four weeks
Follow the four-day split each week for four weeks. Aim to progress one variable per week. Progress may mean slightly more load, extra reps, or cleaner control during the final reps. Small, consistent gains translate into large strength increases over time.
- Week 1 establish technique and consistent session timing.
- Week 2 increase load by a small step or add one rep per set.
- Week 3 sharpen control on the last three reps and tighten tempo.
- Week 4 test a single heavier set for 6 to 8 reps to measure progress.
Use a training log to record loads, reps, and perceived control. Review numbers weekly to ensure steady strength development. Key insight: progress without chaos produces long term gains.
Adjustments for older adults, beginners and equipment limits
Raj highlights flexibility in equipment choice. Pick dumbbells, kettlebells, barbells or bands based on skill and availability. For older adults reduce volume and prioritize form. For beginners lower load and extend ramp up rounds until movement feels secure. For more guidance see the linked resources on strength training for older adults and practical techniques for safe lifts.
Examples: swap barbell deadlifts for kettlebell Romanian deadlifts. Replace pull-ups with band assisted reps or lat pulldowns. Key insight: smart substitutions preserve progression and reduce injury risk.
Further reading: explore this strength training techniques guide for cueing and this workout strength training guide for beginner programs.
Our opinion
Raj Ganpath’s 4-day strength training blueprint removes overcomplication while preserving key training principles. The plan uses targeted rep ranges and timed holds to build both power and endurance. Follow the cycle for four weeks and track small weekly improvements. Final insight: steady, focused effort produces total body power faster than scattered programming.