Behold! This 4-day split is a testament to strength, built upon the foundation of compound movements. Crafted to forge both strength and muscle mass, this routine stands as a beacon of simplicity and effectiveness. Embrace it, whether you are a novice or an intermediate, and watch as you ascend to greater heights of physical excellence!
Just to clarify, this is my own personal workout routine, and is not intended to be the greatest routine ever created. It's simply what I've found works well for me, and I wanted to share it with you. Feel free to modify it to suit your own needs and goals.
Why Use This 4-Day Strength Workout Plan?
Looking for a no-nonsense 4-day strength training routine that builds real muscle with compound lifts? This program is built on consistency, intensity, and simplicity. Perfect for beginners and intermediates alike.
This beginner-friendly workout routine is designed around four training days focused on compound lifts like squats, deadlifts, and presses. It's simple, time-efficient, and effective for building strength and muscle.
4-Day Workout Routine Breakdown
Here are the details of each day and the exercises involved in this strength-focused workout routine:
| Day | Focus | Exercises |
|---|---|---|
| Monday | Upper Body | Bench Press, Weighed Chin-Ups |
| Tuesday | Lower Body | Deadlifts, Squats |
| Thursday | Upper Body | Overhead Press, Weighted Dips, Barbell Rows |
| Friday | Lower Body | Squats, Hyperextensions, Lunges |
It then further breaks down into the following reps and sets for each exercise:
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 3 | 6 | Focus on explosive power |
| Weighed Chin-Ups | 3 | 6 | Use a weight belt if needed |
| Deadlifts | 3 | 6 | Keep your back straight |
| Squats | 3 | 6 | Go below parallel if possible |
| Overhead Press | 3 | 6 | Maintain a tight core |
| Weighted Dips | 3 | 6 | Keep elbows close to body |
| Barbell Rows | 3 | 6 | Pull to your lower rib cage |
| Hyperextensions | 3 | 8 | Squeeze glutes at top |
| Lunges | 3 | 16 (8 per leg) | Keep front knee behind toes |
Workout Routine Best Practices
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Train with high intensity and focus on proper form. Rest for 2 – 3 minutes between sets. Increase the weight gradually (this is referred to as progressive overload) as you get stronger. Remember, consistency is key to progress.
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Each workout should take around 30 – 45 minutes to complete. Make sure to warm up properly before starting your workout. If you are extra fancy, you can do some stretching afterwards (DO NOT do stretches before your workout, it could increase the risk of injury [1]).
Common Questions and Answers for This Routine
Why only 3 sets of 6 reps?
This workout routine is designed to build strength and muscle mass efficiently. By focusing on compound movements and using a moderate rep range, you avoid overtraining while maximizing gains. The goal is quality over quantity with high intensity.
Can I add more exercises to this routine?
Yes, you can add accessory lifts for specific muscle groups. That said, keeping your workout simple and focused on compound movements often leads to better long-term progress — especially if you're aiming for consistency and strength.