Free in the appIntermediate4 days / week4 weeks

Sled Push / Drag Specialization

4-week intermediate sled push and drag specialization. Heavy sled work 3-4 sessions/week with strength support.

Equipment
Barbell, Full Gym
Style
Heavy, High Intensity

Start Sled Push / Drag Specialization for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Four-week sled-focused block. Heavy push sessions paired with backward/forward sled drag work. Squat and DL run in maintenance. Drag days use the harness/handles to train the posterior chain in the opposite direction of pushing.

The program

Here's week 1 of 4. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
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Week 1

  1. Day 1 Heavy Push + Squat

    Sled Push 20m (66')5 × 20 m
    Squat4 × 5 @ 77%
    Plank3 × 1 min

  2. Day 2 Push Repeat + Pull

    Sled Push 10m (33')8 × 10 m
    Pull-Ups4 × 6
    Cable Row3 × 10
  3. Day 3 Rest

  4. Day 4 DL + Sled Drag

    Deadlift4 × 4 @ 80%
    Drag with Sled 15m (50') Backward drag — drive through heels.6 × 15 m

  5. Day 5 Drag Heavy

    Drag with Sled 20m (66') Heavy load, forward drag.5 × 20 m
    Romanian Deadlift3 × 8
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4

Weeks 2–4 are free in the Capazity app

Get the full 4-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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