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Strong AF 3 - 4-Day Split

by Melissa T.

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

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 28, 2025 12:33
  • Last Edited
    Sep 14, 2025 04:24
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Inverted Row
3
8-10 reps
-
3B
Lying Rear Lateral Raise
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3A
Burpee
2
-
3B
Landmine Twist
2
10-12 reps
-
4
Single Leg Calf Raise
1
AMRAP
-
5
Single-Leg Leg Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10-12 reps
-
2A
Incline Tricep Extension (Dumbbell)
3
10-12 reps
-
2B
Bench Press (Dumbbell)
3
8-10 reps
-
3A
Lying Side Lateral Raise
2
10-12 reps
-
3B
Eccentric Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pistol Squat
2
8-10 reps
-
2
Front Squat (Paused)
3
8-10 reps
-
3A
Seated Hip Flexor Lift Over
2
AMRAP
-
3B
Sissy Squat
2
8-10 reps
-
3C
Plank Knee To Elbow
2
-
Week 1
1 / 8 Weeks
Day 3
1
Push Press (Barbell)
4 Sets
10-12 Reps
-
2A
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
2B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3A
Lying Side Lateral Raise
2 Sets
10-12 Reps
-
3B
Eccentric Push Up
2 Sets
AMRAP
-
Day 1
1
Pull-Up (Band)
2 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
3A
Inverted Row
3 Sets
8-10 Reps
-
3B
Lying Rear Lateral Raise
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
3A
Burpee
2 Sets
-
3B
Landmine Twist
2 Sets
10-12 Reps
-
4
Single Leg Calf Raise
1 Set
AMRAP
-
5
Single-Leg Leg Curl
1 Set
AMRAP
-
Day 4
1
Band Assisted Pistol Squat
2 Sets
8-10 Reps
-
2
Front Squat (Paused)
3 Sets
8-10 Reps
-
3A
Seated Hip Flexor Lift Over
2 Sets
AMRAP
-
3B
Sissy Squat
2 Sets
8-10 Reps
-
3C
Plank Knee To Elbow
2 Sets
-