Strong AF 3 - 4-Day Split

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Press (Barbell)

Push Day

Pull-Up (Band)

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Single Leg Calf Raise

Single-Leg Leg Curl

Band Assisted Pistol Squat

Front Squat (Paused)

Anterior Leg

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