5.0
(1 rating)
Program Description
The intent of this workout is to take a break from the big barbell mover exercises. When I feel like I’m plateauing in increasing load, I find it helps to focus on ancillary exercises or variations and come back to the fundamental lifts in the next workout cycle. I also happen to doing this program in a cut, and will get back to the big basics (deadlift, low back squat, bench) in the next cycle when I’m back in maintenance.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedJul 28, 2025 12:33
- Last EditedSep 24, 2025 04:19
Summary
Unleash your strength with the Strong AF 3 - 4-Day Split, an 8-week program designed to sculpt and power up your physique. This structured routine targets all major muscle groups through a mix of compound lifts and supersets, ensuring you maximize your gains in just four days a week. Each session is crafted to challenge your limits, featuring exercises like the Push Press and Pull-Ups, with a focus on both strength and hypertrophy. Get ready to build muscle, boost your endurance, and transform your body with this effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.2%
Glutes
10%
Triceps
9.8%
Quadriceps
8.7%
Front Delts
8.5%
Upper Back
7.8%
Abs
7.3%
Lats
7.1%
Middle Delts
6.1%
Lower Back
5.7%
Biceps
5.7%
Chest
5.1%
Rear Delts
4.1%
Other
2%
Calves
1%
Forearms
0.8%
