Strong AF 1 - 4 Day Split

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.

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Leg Extension

Leg 2

Pull-Up (Band)

Lat Pulldown (Close Grip)

Meadow Row

Kettlebell Halo

Pull

Bench Press (Barbell)

Dip (Assisted)

Jammer Press

Push Up

Push Day

Deadlift (Barbell)

Hip Thrust (Barbell)

Single Leg Calf Raise

Leg 1

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