Get Stronger™ 4-week training plan from Steph Gaudreau, USAW-L1 coach and trainer.
If you can’t move to San Diego to train with me, the next best thing is to pick up my Get Stronger™ 4-Week Basic Strength Program to dive into your strength journey.
In just three efficient sessions a week, you’ll lose body fat and build lean muscle mass, increase your strength, and watch your confidence soar.
What is it?
A 4-week intro to strength training program (plus 1-week deload) delivered in printable PDF format. Three highly effective sessions per week alternate squats, deadlifts, presses, and power cleans.
You’ll build total body strength through compound movements, build muscle, improve balance and midline (core) stability in each set you do. There’s no fluff and no filler.
The program is designed around a linear progression model for safe and effective levels of volume and intensity.
Who is it for?
Intermediate to advanced lifters who have some experience with strength training and understand proper form and technique. This program is not instructional in nature and assumes you have a base level of knowledge about lifting.
What kind of equipment do I need?
Access to a barbell, plates, squat rack, bench and pull-up bar is recommended.
What will I get in this programming?
- Daily printable pages with full warm-up and work sets, reps, load and rest time
- Nutrition guidelines including nutrient timing
- Recovery guide
- Distinctions between mobility, dynamic warm-up and stretching, including resources
- Frequently asked questions section
- Monthly calendar overview (4-weeks “on” plus 1-week deload)
How will the program be delivered?
On your order invoice, there will be a hyperlink for download. Please immediately click and download the program to your computer or device. Your purchase grants you individual use only. For licensing the program for your gym or facility, please send me an inquiry using the site contact form.
Can I do this program with bodyweight instead of lifting weights?
It won’t work as intended. Bodyweight movements are not heavy enough to get maximal amounts of muscle fibers involved. Put another way, you need to lift heavier-than-bodyweight loads to get the kind of hormonal response that this type of strength training provides.
What if I have an injury or need modifications?
First things first. If you sustain an injury, let yourself heal. You aren’t going to win points by tying to be brave and toughing in out. You’re only going to prolong the healing process and potentially hurt yourself more. Not smart. Some amount of soreness may happen with this program. If you can’t tell if you’re “just sore” versus “hurt,” always err on the side of taking the day off and listen to your body.
This is a general plan written for a broad range of individuals. If you need specific modifications to deal with past injuries or other limited ranges of motion, please consult with a coach or trainer at the facility you attend or consider a consultation with me.
To schedule a consultation, check out my coaching options.
This doesn’t seem like enough training. What gives?
I know it looks easy.
Two types of lifts per day and a relatively small number of sets and reps. How can you possibly get stronger and lose body fat? Simple. Lifting “heavier” weights requires you to activate more muscle fiber which gives a better hormonal response.
Will I get sore?
If you haven’t trained in a while, you’ll probably be a little sore, especially at the beginning. However, you shouldn’t be feeling crippling muscle soreness or joint pain. If you are, check in regarding your sleep and nutrition. Adjust accordingly.
What if I don’t know my 1-RM?
You can calculate your 1-RM off a 3-, 5-, 10- or even 20-rep max. However, the most accurate estimations will be off a 5-RM or less.
That being said, these estimations are not perfect but they should give you a ballpark number to start with.
What are your qualifications?
I hold a USA Weightlifting Level 1 (Master Athlete / Sports Performance Coach) certification. I’m a coach at CrossFit Fortius in San Diego, CA where I assist dozens of athletes each week in Olympic weightlifting and strength training. I also hold several CrossFit certifications including Level 1, Powerlifting, and Strongman. In the past, I’ve coached at CrossFit Glasgow, CrossFit Humanity and CrossFit Chula Vista.
I’ve been strength training every single week, multiple times a week, for the past 5+ years, and I currently compete in the sport of Olympic weightlifting as a 69kg lifter. In 2014, I qualified for the American Open.
On the nutrition side of things, I’m a Certified Holistic Nutrition Practitioner and hold a Bachelor’s of Science degree in Biology / Human Physiology. I’ve written two best-selling books, The Paleo Athlete and The Performance Paleo Cookbook, and I’ve helped thousands of people through this site and my recipe site, Stupid Easy Paleo.
Can you help me with my form?
Currently, the way to get help with your form is to select a one-on-one coaching plan.
Together with my husband Craig Zielinski (certified by USA Weightlifting and the British Weightlifting Association), we offer video analysis and personalized feedback on your lifts. There are also packages for nutrition and lifting analysis in a variety of combinations.
If you don’t see a package offered that suits your needs, email me through the contact form on my site or check out the other current offerings in the Shop.