This is a 4 day strength building workout great for post-beginners to early intermediates who want to build strength and mass. Strive for progression and you will make marked progress. This program was designed to run for 4 months or longer. I have adopted this system and I plan on utilizing this as long as possible.

A secondary goal with this program is to build muscle along with strength. This split is going to give you a great balanced base that you will be able to build up your whole lifting career.

Day 1
Exercise Sets Rep Goal
Bench Press 5 25
Close Grip Bench 3 36
Incline Dumbbell Bench 3 24
Chest Press Machine 3 36
Tricep Extensions 3 36

 

Day 2
Exercise Sets Rep Goal
Deadlifts 5 25
Barbell Rows 5 25
Pull Ups 3 24
1 Arm Dumbbell Rows 3 24
Dumbbell Preacher Curls 3 36

 

Day 3
Exercise Sets Rep Goal
Barbell Overhead Press 5 25
Arnold Press 3 24
Lateral Raises 3 36
Skull Crushers 3 36
Shrugs 4 48

 

Day 4
Exercise Sets Rep Goal
Squats 5 25
Straight Leg Deadlifts 3 24
Leg Extensions 3 36
Seated Calf Raises 3 36
Barbell Curls 3 36

 

If you have any questions or comments be sure to leave them below!