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Strong AF 2 - 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!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 01, 2025 11:33
  • Last Edited
    Jul 23, 2025 09:51

Summary

Unlock your strength potential with the Strong AF 2 - 4 Day Split program! Over the course of 7 weeks, you'll engage in a dynamic four-day split that focuses on both pulling and posterior movements, ensuring a balanced approach to muscle development. Each workout is designed to challenge your limits, featuring a mix of bodyweight exercises, barbell lifts, and kettlebell routines tailored for a garage gym setting. Get ready to build muscle, enhance your performance, and feel stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Front Delts
11%
Glutes
10.3%
Hamstrings
9.5%
Chest
8.4%
Upper Back
7.9%
Abs
7.1%
Triceps
6.8%
Lats
6.1%
Middle Delts
5.7%
Adductors
4.2%
Biceps
2.8%
Lower Back
2.7%
Other
1.5%
Rear Delts
1.2%
Calves
1.1%
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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)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
1 reps
-
3A
Seated Front Raise
3
10-12 reps
-
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4A
Kettlebell Gorilla Row
2
10-12 reps
RPE 8
4B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
-
5
Lu Raise
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
8-10 reps
RPE 6
RPE 8
2A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2B
Pogo Hop
3
1 mins
-
3A
Single-Leg Leg Curl
2
10-12 reps
-
3B
Box Jump
2
AMRAP
-
4
Copenhagen Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
6-8 reps
6-8 reps
RPE 6
RPE 8
2
Chest Dips
3
6-8 reps
-
3A
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
3B
Pike Push Up
3
AMRAP
-
3C
Rotational Landmine Clean And press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2A
Tibialis Wall Raise
2
20+ reps
-
2B
Step-Up (Weighted)
2
10+ reps
-
2C
L-Sit
2
1 mins
-
3
Leg Extension
1
AMRAP
-
4
Wall Sit
1
-
Week 1
1 / 7 Weeks
Day 1
1
Pull-Up (Band)
2 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
1 Set
1 Reps
-
3A
Seated Front Raise
3 Sets
10-12 Reps
-
3B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8
4A
Kettlebell Gorilla Row
2 Sets
10-12 Reps
@8
4B
Behind The Back Lateral Raise (Cable)
2 Sets
10-12 Reps
-
5
Lu Raise
1 Set
AMRAP
@8
Day 2
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
8-10 Reps
@6
@8
2A
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
2B
Pogo Hop
3 Sets
1 mins
-
3A
Single-Leg Leg Curl
2 Sets
10-12 Reps
-
3B
Box Jump
2 Sets
AMRAP
-
4
Copenhagen Plank
2 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
6-8 Reps
6-8 Reps
@6
@8
2
Chest Dips
3 Sets
6-8 Reps
-
3A
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
-
3B
Pike Push Up
3 Sets
AMRAP
-
3C
Rotational Landmine Clean And press
3 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
6-8 Reps
-
2A
Tibialis Wall Raise
2 Sets
20+ Reps
-
2B
Step-Up (Weighted)
2 Sets
10+ Reps
-
2C
L-Sit
2 Sets
1 mins
-
3
Leg Extension
1 Set
AMRAP
-
4
Wall Sit
1 Set
-