The 4-12-1 System

4 weeks. 12 workouts. 1 goal.

Train Bench Squats three times a week for four weeks, allowing at least one recovery day between workouts. Complete all 12 workouts in order.

The program progresses through increased repetitions, reduced rest periods and timed work. Use resistance bands that challenge you without reducing your range of motion or compromising your technique.

Workouts 1–8: 10 sets with progressive repetition and rest targets.
Workouts 9–11: 10 timed sets with progressively shorter rest periods.
Workout 12: The final challenge—20 sets of 60 seconds.

Track your resistance, recovery and performance after every workout. Complete all 12 workouts before moving on to your next 4-12-1 focus.