Strong AF 3 - 4-Day Split

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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