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Strong AF 1 - 4 Day Split

by Melissa T.
5.0
(1 rating)

Program Description

Compound movements, barbell, dumbbell, and bodyweight progressions with progressive overload strategy focus. Good for building your base/form on foundational barbell strengthening. Good challenges if you’re not quite to full bodyweight loading for pullups or tricep dips. Have fun getting stronger! Equipment other than barbell/dumbbell includes anchor for nordic curls, singe cables, assist band

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 17, 2025 12:10
  • Last Edited
    Jun 21, 2025 04:22

Summary

Unleash your strength with the Strong AF 4 Day Split 1 program, designed to sculpt your physique over 7 weeks. This comprehensive routine focuses on targeted muscle groups each day, utilizing a mix of barbell, dumbbell, and bodyweight exercises to maximize gains. With four training days per week, you'll tackle everything from squats to pull-ups, ensuring balanced development and enhanced strength. Perfect for those ready to elevate their training in a garage gym setting, this program will push your limits and transform your workout experience.
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.8%
Quadriceps
14.1%
Abs
9.8%
Hamstrings
9.7%
Chest
9%
Triceps
8.8%
Lats
7.4%
Upper Back
6.7%
Biceps
5.8%
Front Delts
4.7%
Lower Back
4%
Adductors
2.5%
Calves
1.8%
Forearms
0.5%
Middle Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Meadow Row
3
12 reps
-
4A
Landmine Twist
3
10 reps
-
4B
Preacher Curl (Dumbbell)
3
10 reps
-
5
Kettlebell Halo
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
-
3A
Nordic Curl
2
12 reps
-
3B
Superman
2
10 reps
-
4
Single Leg Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2
Dip (Assisted)
3
10 reps
-
3
Jammer Press
3
10 reps
-
4A
Ab Wheel
2
10 reps
-
4B
Monastery Tricep Extension
2
10 reps
-
5
Push Up
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
10 reps
RPE 6
RPE 8
2A
Hanging Leg Raise
2
12 reps
-
2B
Rear Foot Elevated Split Squat
2
12 reps
-
3A
Cossack Squat
2
12 reps
-
3B
Glute Med Kickback
2
12 reps
-
4
Leg Extension
3
12 reps
-
Week 1
1 / 7 Weeks
Day 4
1
Squat (Barbell)
2 Sets
3 Sets
10 Reps
10 Reps
@6
@8
2A
Hanging Leg Raise
2 Sets
12 Reps
-
2B
Rear Foot Elevated Split Squat
2 Sets
12 Reps
-
3A
Cossack Squat
2 Sets
12 Reps
-
3B
Glute Med Kickback
2 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
Day 1
1
Pull-Up (Band)
3 Sets
8 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
3
Meadow Row
3 Sets
12 Reps
-
4A
Landmine Twist
3 Sets
10 Reps
-
4B
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Kettlebell Halo
1 Set
15 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
10 Reps
@6
@8
2
Dip (Assisted)
3 Sets
10 Reps
-
3
Jammer Press
3 Sets
10 Reps
-
4A
Ab Wheel
2 Sets
10 Reps
-
4B
Monastery Tricep Extension
2 Sets
10 Reps
-
5
Push Up
1 Set
15 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
10 Reps
@6
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3A
Nordic Curl
2 Sets
12 Reps
-
3B
Superman
2 Sets
10 Reps
-
4
Single Leg Calf Raise
2 Sets
15 Reps
-