How to Build a Strength Training Routine That Actually Works
If you’ve ever Googled “strength training routine,” you’ve probably been met with an avalanche of conflicting advice. Some say full-body is best. Others say splits are king. Some programs have you lifting every day; others say three times a week is plenty. So what’s the right answer?
At 4D Gym in South Melbourne, we help you cut through the noise. Our approach to strength training isn’t about chasing trends—it’s about creating real, sustainable progress using proven methods tailored to your individual needs. Whether you’re a beginner or an experienced lifter, here’s how we build routines that deliver results.
Principle 1: Train With Purpose
The first step is identifying your goal. Are you aiming to build muscle? Improve body composition? Rehab an injury? Increase power for sport? Your objective shapes everything that follows: the rep ranges, exercise selection, session frequency, and overall structure of your plan.
Unlike generic templates, our private personal training model ensures that your routine is created for you, not just people like you. We start with a full-body scan and consultation to understand where you’re at and where you want to go.
Principle 2: Use the Right Split
A training “split” simply refers to how you divide up your workouts across the week. At 4D Gym, we often recommend a 2-4 day split, depending on your schedule and recovery capacity. Some of our favourite formats include:
Full Body (2-3x/week) – Great for beginners or time-poor individuals
Upper/Lower (4x/week) – Ideal for intermediate lifters
Push/Pull/Legs – For advanced lifters looking to maximise training volume
Customised splits – Especially effective in our semi-private personal training sessions, where we design your program around your goals, even in a shared environment.
Whatever the split, every session is structured around progressive overload—gradually increasing weights, reps, or intensity to drive consistent gains.
Principle 3: Focus on Movement Patterns
Rather than obsessing over muscle groups in isolation, we train the human body as it was meant to move. Each program is built around key movement patterns:
Squat
Hinge
Push
Pull
Carry / Core
By training these patterns with compound lifts like squats, deadlifts, presses, and rows, you recruit more muscle fibres, build functional strength, and improve mobility—all in less time than endless isolation work.
Principle 4: Track, Adjust, Progress
No matter how smart a plan is, it’s only effective if it’s followed—and adjusted. Our expert personal trainers don’t just write your program and leave you to it. We track your lifts, monitor your performance, and tweak your plan as your body adapts. That’s the difference between “working out” and training.
You’ll also receive advice around nutrition, recovery, and lifestyle—key areas we address through our broader South Melbourne personal training services.
Add Recovery to the Routine
Training hard only works if you’re recovering well. That’s why we now offer private infrared sauna sessions with red light therapy, available exclusively to members. These sessions can:
Decrease muscle soreness
Improve circulation
Support collagen production
Accelerate recovery between strength sessions
It’s the perfect companion to your lifting program—and another way 4D Gym gives you an edge.
Your Next Step: Let’s Build Your Routine
The best strength training routine is the one that fits your body, your goals, and your life. If you’re tired of spinning your wheels in generic gyms, it’s time for a smarter approach.
Book your free consultation and body scan today to start your journey with 4D Gym. We’ll design a strength program that works—then coach you every step of the way.