4 Day Split Maximum Strength Workout
If your goal is focused on enhancing strength, this routine is tailored for you. Designed for efficiency, the program aims to significantly boost your strength in the shortest possible timeframe.
Workout Description
This twelve-week program is designed to help you gain strength and get stronger throughout the entire body.
The overall volume of this program will be on the lower end, but the intensity will be extremely high.
For each lift, you will want to use 85 - 95% of your 1 rep max. For this reason, your rest periods will be quite long and will fall within the 2 min – 3 min range.
Commit to four days of training each week, with each session designed to be concise and effective, allowing you to complete your workout in under an hour, whether you're at a home gym or a traditional gym setting.
WORKOUT SUMMARY
Main Goal
Increase Strength
Training Level
Intermediate
Program Duration
12 weeks
Days Per Week
4
Time Per Workout
60 minutes
Equipment Required
Power Rack or Smith Machine, Barbell, Weight Bench
Target Gender
Male & Female
Supplements
Protein, Multivitamin, Creatine, BCAAs (optional)
Workout Schedule
Day 1: Lower
Exercise
Sets
Reps
Back Squat
4 - 6
2 - 5
Romanian Deadlift
3
6 - 8
Bulgarian Squat
4
6
Landmine One-Leg Deadlift
4
6
Leg Extension
3
6
- For each lift, you will want to use 85 - 95% of your 1 rep max.
Day 2: Upper
Exercise
Sets
Reps
Bench Press
4 - 6
2 - 5
Cable Incline Press
3
6
Bent Over Row
4
5
Seated Overhead Press
3
6
Pull Up
4
6
Tuesday - Bench Press
Exercise
Sets
Reps
Bench Press
See Chart
See Chart
Cable Incline Press
3
5
High To Low Cable Fly
3
8
Dip
3
8
Wednesday: Deadlift
Exercise
Sets
Reps
Deadlift or Romanian Deadlift
See Chart
See Chart
Landmine Single Leg Deadlift
3
5(Each Side)
Cable One-Leg Deadlift
3
8
Lunges
3
8
- For each lift, you will want to use 85 - 95% of your 1 rep max.
Day 4：Lower
Exercise
Sets
Reps
Romanian Deadlift
4 - 6
2 - 5
Front Squat
4
6
Lunges
4
8
Cable One-Leg Deadlift
3
6(Each Side)
Hip Thruster
3
8
- For each lift, you will want to use 85 - 95% of your 1 rep max.
Day 5: Upper
Exercise
Sets
Reps
Overhead Press or Seated Overhead Press
4 - 6
2 - 5
Cable Standing Rows
4
6
Bench Press
3
5
Lat Pulldown
4
6
Pull Up
4
5
- For each lift, you will want to use 85 - 95% of your 1 rep max.
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