Lift Heavy, Run Far, Pray Hard – 12 Week Strength Plan (4-Day Upper/Lower)
This is a 12-week strength performance system designed to build strength, endurance, discipline, and spiritual grounding.
Each week follows a structured 4-day lifting split focused on progressive overload, controlled reps, and consistent execution. Alongside the physical work, every session includes a daily prayer and scripture to develop mindset, focus, and faith.
This program is built on repetition and consistency. The movements stay similar by design, allowing you to master technique, track progress, and build real strength over time.
This is not just a strength plan.
It is a system for showing up, staying disciplined, and honoring God through effort and consistency.
The goal is not just to lift heavier, but to become stronger in every area of life — physically, mentally, and spiritually.
Who This Program Is For
• Athletes building strength without sacrificing endurance
• Individuals seeking structure, discipline, and purpose
• Busy professionals balancing performance with life
• Beginner to advanced athletes
What This Program Builds
• Musculoskeletal durability → ability to handle fatigue and load
• Mental resilience → stay steady deep into effort
• Spiritual discipline → build consistency and presence
Core Philosophy
• Strength fuels endurance
• Discipline creates freedom
• Faith builds consistency
Program Structure
Strength Training (4 Days/Week)
• 2 Upper, 2 Lower days
• Squat, deadlift, press focus
• Dumbbells + unilateral work
• Core and stability included
Daily Prayer & Mindset
• Short prayer or reflection
• Bible verse or principle
Focus Areas:
• Discipline
• Gratitude
• Leadership
• Presence
Builds mental toughness, consistency, and purpose-driven training.
Key Principles
What to Expect
• Stronger, more resilient body
• Increased discipline and mental toughness
• Stronger sense of purpose and presence
You will succeed if you:
• Track your workouts
• Reflect weekly
• Stay consistent
Final Word
This is more than training.
It’s about becoming
• Strong in body
• Resilient in mind
• Disciplined in action
• Grounded in faith
Lift Heavy. Run Far. Pray Hard.
Show up daily.
I’m Bobby Dwojakowski, a Certified Personal Trainer, Nutrition Coach, father, IRONMAN, ultra runner, and former Poland Lacrosse athlete.
I know what it takes to balance family, work, and training while chasing big goals. My coaching is built on discipline, accountability, and real-life sustainability, with personalized plans that build strength, endurance, confidence, and lasting results so you can perform at your best and lead your family by example.