4-Week Ladder Template to Gain Strength

4-Week Ladder Template to Gain Strength

The purpose of this exercise is to build up your strength and endurance so that you are able to perform more strenuous physical activities such as running, climbing stairs or even weight lifting. You will need at least 3 weeks before starting this routine. If you want to do it right from the start, then you have to follow a strict diet plan which includes high protein foods like meat, fish and eggs.

In order to increase your strength and endurance, you will need to lift heavy weights. You can use dumbbells, barbells or any other type of resistance that you feel comfortable with. For example if you are just beginning with this exercise, then using a dumbbell would be the best choice since it allows you to get used to the movement much quicker than using a barbell.

To make sure that you don’t injure yourself during this exercise, you should choose a weight that is appropriate for your current level of fitness. This means that if you are new to lifting weights, then the first time might not be too difficult. However, as your strength increases so does the difficulty of this exercise. So when it comes to choosing a weight, keep in mind that there is no magic number; each person’s body reacts differently to different exercises and they must adapt accordingly.

If you are a beginner, then you should not exceed 3 sets of 8 repetitions. If you begin to feel muscle pain or you think that you can no longer perform the exercise with proper form then you should immediately stop the set. Most importantly you need to listen to what your body is telling you and not try to be a hero.

For this routine, I recommend performing it 2-3 times a week with at least 1 day rest in between sessions. So if you started on a Monday, then your next session should be at least on the next day. Furthermore, each set must be performed consecutively without any rest in between. For example, if you are performing Dumbbell Bicep Curls then you should perform 30 repetitions without setting the dumbbells down until after you have completed all 30 reps.

Now that you are ready to perform the routine, let’s begin with proper form for each exercise. Also, it is important to keep in mind that you will need to change the exercises and increase the weight as you grow stronger.

Barbell Bench Press: This is one of the best ways to increase your strength. For this exercise, you will need to lie down on a bench and then hold the barbell with your hands slightly wider than shoulder-width apart. You can either use a spotter to hand you the barbell or if you are brave enough, you can try to lift the barbell from the floor by yourself. After properly securing the barbell, slowly lower it until it is almost touching your chest and then press it back up.

Dumbbell Fly: There are two types of flys that you can perform. The first one requires you to lay down on a bench and then lift the dumbbells over your chest with your arms slightly bent. Lower the dumbbells back to the starting position and repeat. The second one requires you to lay down on a bench while holding the dumbbells in your hands. Then using only your shoulders, try to lift the dumbbells until your arms are slightly bent.

From that position, push the dumbbells back to the starting position and repeat. For either of these exercises, you can use a spotter to hand you the dumbbells or you can put them down after each repetition and pick them back up again for the next one.

Dumbbell Bicep Curls: Hold one dumbbell in your hand with your palm facing your body. Using only your arm, curl the weight until it is near your shoulder. Always make sure to keep your palm facing your body and do not use any movement that involves your back. Slowly return the weight to its original position and repeat.

Incline Dumbbell Press: Lie down on an inclined bench holding two dumbbells directly over your shoulders. If the incline is shallow, keep your elbows closer together; if it is steep, keep them wider. From this position, lower the dumbbells until they are nearly touching your shoulders. Finally, press the dumbbells back to the starting position and repeat.

4-Week Ladder Template to Gain Strength - GYM FIT WORKOUT

Pullover: Lie down on your back with your knees bent holding a dumbbell with both hands above your head. With a smooth motion, lower the dumbbell behind your head until it touches your upper back. Then slowly lift it until it is over your head and repeat. Always keep your arms straight in order to get the most out of this exercise.

Dumbbell Shrug: Hold two dumbbells in your hands with your arms extended above your head. Now, without moving your upper arms, slowly lift the weights up as if you were trying to touch your shoulders together. After a second at the topmost point, slowly return to the starting position and repeat.

Behind The Neck Press: This exercise is one of the most basic exercises for working out your entire shoulder. To do this, take a barbell and hold it above your head with your palms facing behind you. Slowly lower the weight down your neck and back until you feel a stretch in your shoulders. After a second pause at the bottom, push back up to the start position and repeat.

Cable Lateral Raise: This exercise is one of the best for working out the sides of your shoulders. To do this, find a low pulley station. Standing perpendicular to it, grab each end of the cable and lift it up with straight arms so that it is parallel with the floor. Now turn your body so that you are facing 45 degrees from the machine. Keeping your arms straight, raise the weight until it is level with your shoulders.

Slowly return to the starting position and repeat.

Cable Rear Delt Fly: This exercise is one of the best for working out the rear of your shoulders (deltoid). To do this, find a high pulley station. Put a rope in the pulley and grab each end of the rope with your hands down at your sides and your elbows bent. Keeping your arms bent, straighten them out to raise the weights up as high as you can. Pause for a second at the top, and then slowly lower back to the starting position and repeat.

Dumbbell Shrugs: Stand up straight with a dumbbell in each hand. Let your arms hang down along your sides and hold the dumbbells with your palms facing your legs. Now lift the dumbbells up as you squeeze your shoulders and raise your elbows as high as you can. Slowly lower the dumbbells back to their original position and repeat.

Barbell Bent-over laterals: Stand up straight and bend over so that your hands are almost touching the floor. Holding a barbell in your hands, lift it up until it is level with your shoulders. Keeping your upper arms close to your body, extend your arms so that the barbell ends up over your head. Slowly lower the weight back down and repeat.


It has been said many times over that “nutrition is what turns a good athlete into a great athlete.” You need to “eat big to lift big” and this is true, but you also need to eat right. This is especially true for elite athletes who rely on their strength and conditioning to give them an advantage over their competition. Let us take a look at what you need in your diet in order to maximize your gains in the weight room.


Protein is a must for building muscle mass and it helps speed up your recovery time between workouts. Good sources of protein are meat, fish, eggs, and dairy products.

4-Week Ladder Template to Gain Strength - Picture


While carbohydrates are not as important as protein when it comes to building muscle, they are still vital to your efforts in the weight room. Carbohydrates give you the energy you need to complete intense workouts. They also provide your body with the energy it needs to recover from those intense workouts. Good sources of carbohydrates are potatoes, rice, pasta, and fruits.


While fats get a bad reputation in the world of bodybuilding, your body actually needs them in order to function correctly. They also help you to absorb certain vitamins such as A, D, E, and K. Good sources of dietary fat are nuts, vegetable oils, fish oils, and fatty fish.


While protein, carbohydrates, and fat are the three big nutrients that you need in your diet, there are a number of other nutrients that your body needs as well. Some of these include:


Your body needs certain substances called “vitamins” in order to function properly. There are two types of vitamins – water-soluble and fat-soluble. The water-soluble vitamins are not stored by the body and any excess amounts that you consume will simply be flushed out of your system. The fat-soluble vitamins, on the other hand, are stored in your body’s fat cells and any excess is stored for future use.

Some of the water-soluble vitamins include: Vitamin C, Vitamin B, and Vitamin PP. Some of the fat-soluble vitamins include:Vitamin A, Vitamin D, Vitamin E, and Vitamin K. These vitamins are vital for the growth and repair of your body’s tissue.


4-Week Ladder Template to Gain Strength - Picture

Minerals are inorganic compounds that occur naturally in soil and rocks. Just like vitamins, the body needs specific amounts of certain minerals in order to function properly. Some of the more common minerals that you need include:Calcium, Chloride, Potassium, Magnesium, Sodium, and Phosphorus.


While not technically a vitamin or a mineral, fiber is an essential part of a healthy diet. Fiber can help reduce your risk of certain diseases such as cancer and heart disease. It also helps keep your digestive system running smoothly. The best sources of fiber are whole grains, fruits, and vegetables.

Athletes and fitness enthusiasts need to consume a lot more calories than the average person due to the intensity of their workouts. Because of this, you might think that eating as much food as you can and as often as you can is a good thing. While this might work in the short term, you will not end up doing your digestive system any favors because it will never have the chance to fully rest.

A better solution is to consume five to six small meals each day. Each meal should contain a good source of protein as well as complex carbohydrates.

Sources & references used in this article:

Effect of ladder drills training in female kabaddi players by SB Pawar, P Borkar – Physical Education, Sport and Health, 2018 – kheljournal.com

Stalled Progress? You Probably Aren’t Lifting Heavy Enough by S Gam – breakingmuscle.com

Galactooligosaccharides improve mineral absorption and bone properties in growing rats through gut fermentation by CM Weaver, BR Martin, CH Nakatsu… – Journal of agricultural …, 2011 – ACS Publications