Lift heavy, move easy with a 4-week strength and mobility plan

A four-week progressive program pairs heavy compound lifts with built-in mobility work across two 60-minute sessions per week, and includes stepwise progression using RPE, load, or sets.

Tom's Guide presents a four-week program that pairs strength work with mobility drills to help improve both power and movement. The plan is aimed mainly at intermediate lifters, though the article notes a beginner-friendly alternative exists. Sessions use free weights and target major muscle groups with a mix of main lifts and accessory work. The program emphasizes progressive overload and training for strength rather than primarily for muscle size. Program details: - Two sessions per week: one upper-body and one lower-body, each lasting about 60 minutes. - Main lifts are higher intensity with fewer reps and more sets; accessory lifts are lower intensity with higher reps. - Rest guidance: up to three minutes between main lifts and 60–90 seconds between accessory exercises. - Four-week progression: Week 1 base loading (RPE 7–8); Week 2 add 2.5–5% load; Week 3 add an extra set if comfortable; Week 4 is the heaviest (RPE 8.5–9). - Mobility components include shoulder and hip primers and finishers such as overhead and offset farmer's carries. - The program uses free weights and emphasizes fundamental compound lifts from the so-called "big 5," including squats, bench presses, and deadlifts. Summary: The plan combines heavy compound lifts with mobility drills to develop strength, control, and movement over a month. It provides clear progression markers using RPE, load increments, and set adjustments. Reported benefits include improved neuromuscular efficiency, balance from single-sided work, and mobility under load. The program's outlined next stage is the heavier fourth week in the progression.