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Welcome to Week 4
Welcome to your fourth week of getting stronger with Stax!
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Here's where we really amp things up, and start to focus on specific areas. You'll notice that workouts in weeks 4-6 are similar, and we will start increasing reps, sets & weight to keep you challenged!
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Remember to listen to your body - take breaks and reduce reps/weights
when you need!
Week 4 Overview
DAY 4 - LOWER BODY
Block 1 (30 seconds on, 20 seconds off)​
Repeat 3x
Banded Side Step
Jump Squat
Kick Backs
Renegade Rows x 8/Side
DON'T
FORGET!
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Head to the #STAXSTRONG slack chat to cheer on others
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Track your progress in your #STAXSTRONG journal
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Attend our weekly accountability team calls
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Post a sweaty selfie and tag us on IG!
Workout Details
DAY 1 - LEGS & GLUTES
Complete each block 3x before moving onto the next
Activation (repeat 1x):
Walking Lunges - No Weights x 10
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DAY 2 - PUSH (FULL BODY)
Complete all 6 exercises, repeat 3 times
Bench Press (10) + Alternating Press (5 / Side)
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DAY 3 - UPPER BODY
Complete each block 3x before moving onto the next
Block 1 (30 seconds on, 20 seconds off)​
Repeat 3x
Bicep Curls
Hammer Curls
Iso-Hold with Single Bicep Curls
Complete each block 3x before moving onto the next
DAY 5 - PULL (FULL BODY)
Complete all 6 exercises, repeat 3 times