Week 1 for hypertrophy training; Week 2 for calisthenics training; Week 3 for strength training; Week 4 for power and speed

Here's a structured four-week training plan incorporating hypertrophy, calisthenics, strength, and power/speed training, based on insights from Andrew Huberman and Andy Galpin.

Week 1: Hypertrophy Training

• Repetitions and Sets: Aim for 15 to 20 sets per muscle group per week, with a range of 6 to 30 repetitions per set. The goal is to perform each set close to failure to stimulate muscle growth 1.
• Rest Intervals: Rest between 30 seconds to 3 minutes based on the intensity 1.
• Recovery: Avoid intense cold exposure, like ice baths, during this phase as they may hinder muscle growth. Cold showers are acceptable and less likely to interfere with hypertrophy adaptations 2.

Week 2: Calisthenics Training

• Focus: Utilize bodyweight exercises to improve muscular endurance and core stability. Key movements include push-ups, pull-ups, dips, and bodyweight squats.
• Volume and Intensity: Balance between volume (higher repetitions) and intensity (more challenging variations) based on your fitness level.

Week 3: Strength Training

• Exercises and Structure: Emphasize compound movements such as squats, deadlifts, and bench presses.
• Protocol: Consider a three to five repetition range, following the three by five program (3-5 exercises, 3-5 reps, 3-5 times per week, with 3-5 minutes rest) 1.

Week 4: Power and Speed Training

• Repetitions and Load: Perform sets with 3 to 5 repetitions using 30% to 70% of your one-repetition maximum (1RM) to enhance speed and power.
• Structure: Integrate drills focused on acceleration and plyometric exercises to develop speed and explosiveness.

General Tips:

• Progression: Gradually increase the intensity and volume over the weeks to avoid burnout or injury. Deload every few weeks to ensure sustainable progress 1.
• Customization: Adapt the plan based on individual goals such as prioritizing certain muscle groups or focusing more on endurance during calisthenics week.
• Recovery and Adaptation: Ensure adequate recovery days and monitor for signs of overtraining.

This plan balances muscle growth, functional strength, and athletic performance over a four-week cycle.