4 Day Strength Training (U/L Split!)

Unlock your strength potential with this comprehensive 4 Day Strength Training program, designed for a 7-week journey to build muscle and enhance performance. Utilizing an upper/lower split, you'll engage in targeted workouts four times a week, focusing on compound lifts and isolation exercises to maximize gains. With a full gym setup, you’ll tackle everything from barbell squats to weighted pull-ups, ensuring a well-rounded approach to strength training. Get ready to push your limits and transform your physique!

This strength training program is for bodybuilders and young athletes you want to build strength. This is a free solid panned workout that I made. Hope it helps

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Go Hard or Go Home!

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Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Tricep Rope Push Down (Cable)

Face Pull

Single Arm Rear Delt Fly (Cable)

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Single Leg Calf Raise (Weighted)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Lateral Raise (Dumbbell)

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Seated Overhead Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

Seated Row (Cable)

Skull Crusher (EZ Bar)

Lying Leg Curl

Deadlift (Barbell)

Front Squat (Barbell)

Goblet Squats (Cable)

Incline Curl (Dumbbell)

Preacher Curl (Machine)

Deload Day 2

Deload Day 1 

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