Strong AF 2 - 4 Day Split

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Pull-Up (Band)

Pull-Up (Bodyweight)

Lu Raise

Pull Day

Deadlift (Barbell)

Copenhagen Plank

Posterior

Bench Press (Barbell)

Chest Dips

Push Day

Squat (Barbell)

Leg Extension

Wall Sit

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