Workout Summary
- 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
Workout Description
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
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 4-6 | 2-5 |
| 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
| Exercise | Sets | Reps |
|---|---|---|
| 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
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4-6 | 2-5 |
| 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
| Exercise | Sets | Reps |
|---|---|---|
| 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!
51 Comments
This program is great. It builds me very good strength & packed very good muscle mass. It gave me my expected physique. I followed it so many times after break. And also the program duration is 12 weeks but i followed it for 24 weeks. After i followed this routine i became a fan of Josh England.
hi, i have a question. I would like to add more biceps and I personally also added calf extensions and dumbell lateral raises. But I'm not really sure how many reps and sets I should do with this. triceps exercises. Which do you recommend. And how many reps and sets should I do for these biceps and triceps exercises.
I personally also added calf extensions and dumbell lateral raises. But I'm not really sure how many reps and sets I should do with this.
can you help me with this?
Lars - you can start with 2 sets of 8 reps for the accessory exercise (biceps, calves, triceps, etc)
I'm not clear about why most of the exercises don't have a range. For example if I can do 6 reps of 3 sets of Dumbbell Incline Press using 100 lbs, what would be the progression? It's not possible to infinitely increase lifting heavier with the same reps each week. Would I proceed to 110 lbs and maybe get 4 or 5 reps or continue with 100 lbs for 7 reps?
Hey Auston - you can add in rep ranges if you feel they're necessary.
I have a question about when there is a set and rep range, for example: Squat with 4-6 sets and 2-5 reps, how are we supposed to approach this? Are we supposed to vary our sets and reps or do we select a grouping and stick with it, such as 4 sets with 5 reps or 6 sets with 2 reps?
Hey Auston - the sets and rep ranges allow you to vary your weight each week. You can do a heavier squat day of 6 sets of 2 one week and then the next week, you can do a lighter session of 4 sets of 5 reps.
I have a question about why this routine has a listed time frame of 12 weeks. Is there a reason why it can’t be continued indefinitely?
Hey Auston - yes, you can continue this program after the 12 weeks. You will most likely want to take a deload week. Check out this article for more info: https://www.muscleandstrength.com/articles/5-frequently-asked-questions-...
i was working out and teared my pec and how am i supposed to heal it so i can bench again
Instead of lower upper lower upper could I do upper lower upper lower. Basically just switch 2 and one and 5 and 4
Hi Stephen,
Yes, that would be fine.
Hi Josh
This program looks awesome. Just 2 questions.
1) I enjoy doing power cleans (usually 5 sets of 3 reps, once a week). Is there any way I can incorporate these?
2) Is it acceptable to do 25 minutes of cardio (treadmill 5 minutes of warm followed by 15 minutes of jogging with 5 minutes of cool down). usually I cover about 3 kilometers in those 25 minutes so nothing too extreme. I usually do the cardio all 4 days
Hello, I've got about 20kg i need to get rid of. Currently I weight 109kgs and would like to get to 90kgs
My best lifts are as follows
Squats 5x3 with 152.5kgs
Deadlift 5x5 with 170kgs
Bench 5x3 with 112.5kgs
If I wanted to maintain this numbers or even get stronger while in a calorie Deficit. I've calculated my fat loss daily average to be 2000 calories a day.
Should I just follow the above program to the tee or should I make some changes (I get very little sleep daily ~3.5 hours a day)?
I'd also like to work on some muscle ups and handstands and l sits.
Also, how many days per week is optimal for proper powerlifting routine to make the most out of it. Once I get to my target weight how would I progress from there, in addition getting my cardiovascular up too through conditioning? (I'm asking cause I've seen some routines requiring 6 days a week, low volume high intensity high frequency)
I look forward to your response.
I was wondering how and where could I add some cardio?
Hi Sonny,
Sure, you can add in cardio on either you rest days, post-workout, or a combination of the two. I'd recommend performing a form of cardio you enjoy most as it'll help you be more consistent with it.
Hi,
I was just wondering how should progress on these lifts ? For example with the squats, just I increase the weight by 5 lbs only when able to do 6 sets for 5 reps with a certain weight ??
Hi Jules,
That is correct. Once you are able to perform all of the reps and sets with perfect form, increase by 5lbs or so.
I’m thinking about switching floor press with maybe some flyes since there’s no fly exercises with this workout, is it a good idea?
Hi Alex,
I personally wouldn't recommend it, but you're more than welcome to alter the template in whatever way you see fit.
HI!
My gym doesn`t have a trap bar. what should i do instead?
Hi Ryan,
You can use the traditional barbell instead.
Hi josh
I injured my back during deadlift what should do instead of deadlift?
Hi josh
i should add 1-3 arms and calves exercises per week or per day?
Hi Arman,
Depends on your goals. Personally, I'd say it's not necessary for this workout program. But, it is only a template and you're more than welcome to alter it however you see fit.
Hope this helps!
Do I need to increase the weight during the program or just stick to the weight I set from the beginning?
Hi Peter,
Try to increase the weight used as you go through the program.
Hope this helps!
I've had some lower body injuries and have alot of trouble doing conventional deadlifts but I can do sumo and the trap bar. Do you recommend I do sumo or trap bar twice a week or is there another exercise you can recommend?
Hi Adam,
I'd recommend subbing in sumo for traditional.
Hope this helps!
hey guys, nicely done, as always !
quick question: what is the difference between military press (day 2) and strict OHP (day 5)?
Cheers,
Hi Zehef,
No difference. One you'll be performing with a heavier rep range than the other.
Hope this helps!
Barbell Hip Thrusts alternative ?
Hi Racem,
Any bridge variation will do the trick. Preferably weighted.
Hope this helps!
Hi. I am also wondering about extra core workout. How should i blend it in the routine, or should i just do it on one of the rest days? I am a skinny guy looking to grow some muscle and strength. I think this routine: Summer Strength: 4 Day Strength Building Workout Split, might be the best. Is 6 and 7 days a rest day? or do the days flow?
Hi Edgar,
Core work isn't necessary with this program. Your core is strengthen indirectly through the compound lifts within the program.
Days 6 and 7 are indeed rest days.
Hope this helps!
It does. Thank you so much. About this program though. In my opinion that might be the best option.
I am looking to grow some muscle and increase strength since i am skinny and with very fast metabolism. What do you think? Will this routine work or do i have to look for something else? What would you suggest? Thanks
Hi Edgar,
This program can certainly help so long as you make sure you are eating in a slight calorie surplus and are getting plenty of rest each night.
Hope this helps!
hi josh
is it necessary to add arms exercises?
Hi Arman,
No, additional arm work is not necessary for this program. They will be worked indirectly though the compound lifts.
Hope this helps!
I have back problems due to weak core. So i was wondering if there is any core work with this?
Hi Simon,
Sure, you can add in additional core work to this program.
Check out some of these: https://www.muscleandstrength.com/workouts/abs
Might be worth starting here: https://www.muscleandstrength.com/workouts/4-week-beginner-core-strength
Hope this helps!
Should I include core work ?
Hi Joe,
You certainly can if it will help you with your goals. However, the core is trained indirectly through several of these movements, so it isn't exactly necessary.
Hope this helps!
Hi guys,
I'm hoping you can give me a little guidance in what programme you would find most appropriate for myself.
I'm 29 years old and for the last 4 years (first 3 years workout 4-5 days a week) and the last year on and off so probably 2-3 times a week... Now i never had a personal trainer and my apartment in Melbourne has a private gym for the residents so thats where i train and have no problem in the motivation area as i find it my time of zen somewhat. The thing is for the first 3 years i was getting bigger thus gaining a healthy but not what you would call solid core and i was happy with this. Now with work restructuring my business i have noticed that i've lost alot of body mass and muscle - being 187cm in height and weighing on average between these stress affecting slimming, on a good Quarter (3 months) i'll be at 85kgs - 90 at most, however during the stress affected quarter lets say i can drop down to 74-76kgs in a matters of a few days and this is eating correctly etc.. no abuse of my body just dropping weight.
muscle mostly too.
So firstly...
1. If im slimming because of stress - what is the best program to build a solid core strength to start and after 8 weeks move into some muscle gaining with the desired outcome of being an evenly balanced athletic guy all based from the core as its the most integral strength to produce correct?
As i have always been slim i have previously just gone crazy on the weights and how tall i am with big frame I found i was top heavy, so if you could list a few programs you think would do the trick i will give them all my 100% dedication when i'm working out..
Thanks guys sorry for the long message but had to explain my circumstance much Appreciated..
Kind Regards,
Samuel
Hi Samuel,
It is tricky to say not knowing you in person or working with you in the gym.
The stress could definitely be a factor and if that's the case, frequent long weight lifting sessions aren't going to help you out much as this will contribute to additional stress fatigue.
Make sure you're getting enough calories each day. Make sure you sleep enough each night. Make sure you take a few moments each day to develop a sense of head space and meditate. And exercise just enough to help you with your goals.
Personally, in your situation, I'd test out some 3 day splits. This will help give you more time to recover from your workouts and less time putting yourself through additional stress.
Here are some solid choices:
https://www.muscleandstrength.com/workouts/power-8-workout-3-day-split
https://www.muscleandstrength.com/workouts/total-package-workout
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-ful...
Also, you could look into seeking the advice of a personal trainer. They will be able to give you a much more individualized approach than I or anyone over the internet can.
Hope this helps!
Hi. When it says 6 sets of 2-5 reps, do you mean 6x5 or 6x2 then as you go up in reps does the sets go down? Thanks
Hi Abraham,
It means you can do 4-6 sets of 2-5 reps. The choice is yours.
You could do 6x5 or 6x2 or a mixture of rep counts like 6 x 5, 5, 3, 3, 2, 2.
Whatever you decide on though, I'd recommend trying to be consistent with it for a while so you can determine if you are seeing strength increases.
Hope this helps!
Trap bar alternative?
Hi Abraham,
You could easily sub out the trap bar variation for your preferred choice of deadlift. However, the one that'd best mimic it would be a dumbbell deadlift (pulling with grip to the side as opposed to in front of the body).
Hope this helps!
Hi nice program. I wanted to add in arms and calfs, how would i add them in?