This 16-week program is built for anyone who wants to build real strength, muscle, and overall fitness. Whether you’re training for a 5K, Half Marathon, Marathon, Ultramarathon, Triathlon, Half Ironman, Full Ironman, or simply want to get stronger and improve your health, this plan can work for you.
If endurance racing isn’t your goal, use your off days for walking or light cardio to support fat loss, cardiovascular health, and overall recovery.
Who it’s for:
This program works for a wide range of experience levels, from those newer to structured strength training to experienced lifters looking for a clear, organized plan.
You’ll need access to a barbell and rack, dumbbells, an incline bench, a cable station, and a leg press, leg extension, and leg curl setup.
How it works:
You’ll train four days per week using a Push, Pull, Legs, and Full Body split. Each workout combines larger strength movements with targeted accessory work to train the major muscle groups throughout the week.
The program includes presses, rows, squats, hinges, single-leg work, isolation exercises, supersets, core training, and additional full-body volume. Sets and rep ranges change throughout the 16 weeks, giving you periods of higher-volume hypertrophy work, heavier strength-focused training, and planned deloads to help manage fatigue.
The exercises stay intentionally consistent for stretches of the program so you have time to improve your technique, track your weights and reps, and see measurable progress instead of constantly changing movements.
The 16 weeks are broken into four phases:
~Weeks 1–4, Foundation: Build consistency, movement quality, and technique
~Weeks 5–8, Hypertrophy Build: Increase training volume and build muscle
~Weeks 9–12, Strength + Size: Push heavier loads while continuing to build muscle
~Weeks 13–16, Peak: Highest training demand, additional weak-point work, followed by a deload
Training days:
~Monday: Push
~Tuesday: Pull
~Wednesday: Legs
~Friday: Full Body
If you’re also training for an endurance event, build your running, cycling, swimming, or other sessions around these four strength days based on your race, schedule, and recovery. Depending on your goals, you can overlap your sessions and have 2 workouts the same day.
If strength, muscle, or body composition are your main goals, keep your off days active with walking or other light cardio.
What to expect:
Results depend on consistency, progressive overload, nutrition, sleep, and recovery.
Follow the full 16 weeks and you can expect stronger lifts, increased muscle, improved body composition, and better overall physical capacity.
How to use it:
Follow each phase in order and log your weights and reps so you can see exactly where you’re improving. When you reach the top of a rep range with good form and the weight feels manageable, increase the load gradually.
Prioritize clean reps over ego. If you’re balancing strength with endurance training, adjust your lifting effort when needed around long runs, high-volume weeks, races, and key sessions.
Give the program the full 16 weeks and let consistency do the work.
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.