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
10.9%
Glutes
10.7%
Quadriceps
9.3%
Upper Back
8.7%
Triceps
8.3%
Abs
7.2%
Lats
7%
Middle Delts
6.5%
Lower Back
6.1%
Biceps
6.1%
Front Delts
6.1%
Chest
5.4%
Rear Delts
3.7%
Other
2.2%
Calves
1.1%
Forearms
0.9%
