Ultimate Strength {4 day Training Split}

This program is designed to cut body fat while preserving maximal strength, muscle density, and strongman-style performance.

	•	Add 5–10 lb weekly on top sets if reps are hit
	•	Accessories: add reps before weight
	•	Short rest on accessories (45–90s)
	•	Push near failure on most non-barbell lifts
     •	Deload every 6–8 weeks (cut volume in half)

More specifically, the goals are to:
	•	Maintain heavy compound strength (bench, squat, deadlift, press) during a calorie deficit
	•	Preserve muscle mass and thickness, not just “scale weight”
	•	Improve work capacity without compromising leg recovery
	•	Support strongman carryover (pressing power, pulls, loaded carries)
	•	Control fatigue so recovery stays ahead of the cut

Unlike typical cutting programs that prioritize high reps and excessive cardio, this plan keeps top-end strength as the priority, using:
	•	Heavy top sets to retain neural output
	•	Moderate volume to signal muscle retention
	•	Low-impact cardio to drive fat loss without beating up legs

You finish the cut lighter, leaner, and still strong enough to train heavy, not flat, weak, or broken down.


This is an 18-week program because true results in a strength-focused cut can’t be judged in a few weeks—it takes time for fat loss, recovery patterns, and strength trends to clearly reveal themselves. Over 18 weeks, you can see whether body composition improves while key lifts are maintained, proving the program is working rather than reacting to short-term fluctuations in weight or performance.

If modification are needed during the program cycle, just fine another movement as close to the original as possible. 


KEY RULES FOR CARDIO
	•	No hard cardio within 24 hrs of leg day
	•	Prioritize low-impact, incline-based work
	•	Keep most cardio Zone 2 (easy–moderate)
	•	Short, sharp conditioning only on upper days

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Chest & Shoulders

Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Back & Biceps

Safety Bar Squat

Leg Press

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Standing Calf Raise

Legs

Push Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Farmer's Walk (Weighted)

Shoulders, Arms & Carries

0 reviews for Ultimate Strength {4 day Training Split}