- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
If you’re looking to build strength this summer, then this 4 day strength split is going to be perfect for you.
The program outlined below is ideal for anyone who has a lot of time to dedicate to their lifts and has the goal of building maximum strength over the next few months.
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 85-100% of your 1 rep max. For this reason, your rest periods will be quite long and will fall within the 3 min – 5 min range.
While performing this workout program, it is ideal to be in a slight caloric surplus (~250-500 calories). You’ll also want to be sure to get at least 7-9 hours of uninterrupted sleep every night. Since working with heavier loads can be demanding, this will help ensure you are recovering properly both from a muscular standpoint as well as a nervous system standpoint.
The program includes all of the major lifts and is comprised of mostly compound movements. Since we are focused on increasing strength and not muscle size, isolation work has been kept to a minimum.
If after you’re done performing this program you feel it necessary to focus on one body part to help a specific lift (or your goals change) you’re more than welcome to include isolation work.
Day 1: Lower
|2. Trap Bar Deadlift||3||6-8|
|3. Stiff Legged Deadlift||3||6-8|
|4. Bulgarian Split Squat||4||6|
|5. Glute Ham Raise||3||6|
Day 2: Upper
|1. Bench Press||4-6||2-5|
|2. Dumbbell Incline Press||3||6|
|3. Barbell Row||4||5|
|4. Weighted Pull Up||4||6|
|5. Military Press||3||5|
Day 4: Lower
|2. Front Squat||4||6|
|3. Walking Dumbbell Lunges||4||8|
|4. Barbell Hip Thrusts||4||6|
|5. Farmer's Walk||3||20 yards|
Day 5: Upper
|1. Strict Overhead Press||4-6||2-5|
|2. Dumbbell Bench Press||4||6|
|3. Floor Press||3||4|
|4. Heavy Dumbbell Row||4||6|
|5. Weighted Chin Up||4||5|
This program is meant to be utilized throughout the whole summer, but it’s understandable that goals change. To get the most out of it, be sure to utilize it for at least 6-8 weeks before taking a week to deload and reassess your goals.
If after 6-8 weeks, you decide you’ve built as much strength as you want to and desire to add lean muscle mass or lose fat, check out some of the workouts specific to those goals within our workouts database.
If you want to continue on with this program for another 6-8 weeks to build even more strength, go for it. At that point, you’re also more than welcome to make exercise substitutions to make the program better fit your needs.
If you’ve got any questions about this workout, leave them in the comments section below and we will happily answer them!