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
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout50 minutes
- CreatedJun 01, 2025 11:33
- Last EditedJul 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
13.5%
Front Delts
11.8%
Glutes
10.5%
Hamstrings
9.4%
Chest
9%
Triceps
7.4%
Lats
6.2%
Abs
6.2%
Upper Back
6.1%
Middle Delts
5.4%
Adductors
4.3%
Biceps
3.6%
Lower Back
3.6%
Other
1.6%
Rear Delts
0.8%
Calves
0.5%