4-Day Strength

Squat, bench, deadlift and press days with a monthly progression.

Work from a training max of about 90% of your best single. Main lift each month: week 1 sets of 5, week 2 sets of 3, week 3 a set of 5, 3, then as many reps as you can, week 4 light. Each new month add 2.5 kg to bench and press, 5 kg to squat and deadlift. Accessories: 5 × 10 unless shown.

How this plan works

Squat

• Back Squat (or Front Squat): 1+3 × 5
• Leg Press (or Hack Squat): 5 × 10
• Lying Leg Curl (or Seated Leg Curl): 3 × 12
• Hanging Leg Raise (or Cable Ab Crunches): 3 × 10

Bench

• Bench Press (or Dumbbell Bench Press): 1+3 × 5
• Incline Dumbbell Press (or Incline Barbell Bench Press): 5 × 10
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 5 × 10
• Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 3 × 12

Deadlift

• Deadlift (or Trap Bar Deadlift): 1+3 × 5
• Good Morning (or Dumbbell Romanian Deadlift): 5 × 10
• Bulgarian Split Squat (or Walking Lunge): 3 × 10
• Cable Ab Crunches (or Hanging Leg Raise): 3 × 12

Press

• Overhead Press (or Seated Dumbbell Shoulder Press): 1+3 × 5
• Close-Grip Bench Press (or Seated Dip Machine): 5 × 10
• Lat Pulldown (or Assisted Pull Up (Machine)): 5 × 10
• Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 15
• Barbell Curl (or Standing EZ Bar Curl): 3 × 12