Strong AF 2 - 4 Day Split

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!

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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