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4 Day Early Intermediate Strength Building Split

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!

22 thoughts on “4 Day Early Intermediate Strength Building Split

    1. I don’t know fully what your question is regarding but if there’s a 5 set and 25 rep goal scheme that’s what you are shooting for is a 5×5.

    1. Keep them as long or short as you need them. On the big compound lifts I shoot for 1-2 minutes but if I need more I’ll take it. With the smaller lifts I’ll try 30-45 seconds. No need to jump in too quickly, but short enough that you push yourself.

  1. Hey Cutty!
    Im currenly doing the 3-day-muscle-mass workout plan and im thinking to run this program next.
    So is this ment to be 4 days in a row? MTWT and the weekend is off?

    Thanks in forward,

    1. I would suggest doing something like monday/tuesday/thursday/friday to get some rest in between but if you can recover quick enough that would work. It would give you a longer recovery from the gym, but I think Thursday your nervous system would be toast.


  2. I just started working with the 4-day strength workout, and am finishing up my new maxes for the program. What would be a decent percentage to start with for the sets? I understand the system, but am just curious where to start.

    1. I would start with 75-80%. It doesn’t sound like much but moving up 5 lbs a week you end up hitting your maxes pretty soon. By then your body is recovered and you will start to break new PRs. You can kind of treat the first couple weeks as speed work if you want to.


    1. You can do them in any order, it’s just what I’d consider optimal. Feel free to change what you need to fit your schedule and needs.

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