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Power/Strongman 4 day Split
General
Intermediate
Barbell
Plan Details
The Power/Strongman 4 day Split routine by ConnorClick is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Heavy (80-90%), Med (70-80%), Light (60-70%) Week 1: Day 1 - Deadlifts(Heavy), Assis.(Med), Strongman(Light) Day 2 - Overhead(Light), Assis.(Heavy), Strongman(Med) Day 3 - Squats(Med), Assis.(Light), Strongman(Heavy) Day 4 - Bench(Heavy), Assis.(med), Strongman(Light) Week 2: Day 1 - Deadlifts(Light), Assis.(Heavy), Strongman(Med) Day 2 - Overhead(Med), Assis.(Light), Strongman(Heavy) Day 3 - Squats(Heavy), Assis.(Med), Strongman(Light) Day 4 - Bench(Light), Assis.(Heavy), Strongman(Med) Week 3: Day 1 - Deadlifts(Med), Assis.(Light), Strongman(Heavy) Day 2 - Overhead(Heavy), Assis.(Med), Strongman(Light) Day 3 - Squats(Light), Assis.(Heavy), Strongman(Med) Day 4 - Bench(Med), Assis.(Light), Strongman(Heavy) Light Week (for between routines or around holidays): Day 1 - Deadlifts(Light), Assis.(Light), Strongman(Light) Day 2 - Overhead(Light), Assis.(Light), Strongman(Light) Day 3 - Squats(Light), Assis.(Light), Strongman(Light) Day 4 - Bench(Light), Assis.(Light), Strongman(Light)
Routine detail
Day 1
Week 1: Deadlift
Est. 68 min
7 exercises
Barbell Deadlift
10 Sets x 3 Reps
Barbell Shrug
6 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 5 Reps
Glute Ham. Raise
6 Sets x 5 Reps
Barbell Sumo Deadlift
6 Sets x 5 Reps
Keg Carry
5 Sets x 1 Reps
Farmer's Walk
5 Sets x 1 Reps
Day 1
Week 3: Deadlift
Est. 46 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
Glute Ham. Raise
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Keg Carry
6 Sets x 1 Reps
Day 1
Week 2: Deadlift
Est. 69 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
10 Sets x 3 Reps
Barbell Sumo Deadlift
10 Sets x 3 Reps
Glute Ham. Raise
10 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
10 Sets x 3 Reps
Keg Carry
4 Sets x 1 Reps
Day 2
Week 2: Overhead Press
Est. 56 min
8 exercises
Machine Shoulder Press
6 Sets x 5 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
machine lateral raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Overhead Carry
4 Sets x 1 Reps
Day 2
Week 1: Overhead Press
Est. 95 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Weight Plate Front Raise
10 Sets x 3 Reps
Machine Lateral Shoulder Raise
10 Sets x 3 Reps
Machine Reverse Fly
10 Sets x 3 Reps
machine lateral raise
10 Sets x 3 Reps
Dumbbell Seated Shoulder Press
10 Sets x 3 Reps
Cable V Bar Pulldown
10 Sets x 3 Reps
Overhead Carry
4 Sets x 1 Reps
Day 2
Week 3: Overhead Press
Est. 78 min
8 exercises
Machine Shoulder Press
10 Sets x 3 Reps
Weight Plate Front Raise
6 Sets x 5 Reps
Machine Lateral Shoulder Raise
6 Sets x 5 Reps
machine lateral raise
6 Sets x 5 Reps
Machine Reverse Fly
6 Sets x 5 Reps
Dumbbell Seated Shoulder Press
6 Sets x 5 Reps
Cable V Bar Pulldown
6 Sets x 5 Reps
Overhead Carry
4 Sets x 1 Reps
Day 3
Week 2: Squats
Est. 67 min
7 exercises
Barbell Squat
10 Sets x 3 Reps
Cable Kneeling Crunch
6 Sets x 5 Reps
Machine Leg Press
6 Sets x 5 Reps
Barbell Good Morning
6 Sets x 5 Reps
Dumbbell Step-Up
6 Sets x 5 Reps
Rope Pull Machine
4 Sets x 1 Reps
Tire Flip
4 Sets x 1 Reps
Day 3
Week 1: Squats
Est. 66 min
7 exercises
Barbell Squat
6 Sets x 5 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Rope Pull Machine
10 Sets x 3 Reps
Tire Flip
10 Sets x 3 Reps
Day 3
Week 3: Squats
Est. 76 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Good Morning
10 Sets x 3 Reps
Machine Leg Press
10 Sets x 3 Reps
Dumbbell Step-Up
10 Sets x 3 Reps
Cable Kneeling Crunch
10 Sets x 3 Reps
Rope Pull Machine
4 Sets x 1 Reps
Tire Flip
3 Sets x 10 Reps
Day 4
Week 2: Bench Press
Est. 84 min
7 exercises
Barbell Bent-Over Row
6 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
10 Sets x 3 Reps
Barbell Incline Bench Press
10 Sets x 3 Reps
Barbell Tricep Extension (Supine)
10 Sets x 3 Reps
Barbell Bench Press (Close Grip)
10 Sets x 3 Reps
Kettlebell Swing
6 Sets x 5 Reps
Day 4
Week 1: Bench Press
Est. 69 min
7 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
10 Sets x 3 Reps
Barbell Tricep Extension (Supine)
6 Sets x 5 Reps
Barbell Incline Bench Press
6 Sets x 5 Reps
Dumbbell Incline Fly
6 Sets x 5 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Kettlebell Swing
3 Sets x 10 Reps
Day 4
Week 3: Bench Press
Est. 80 min
9 exercises
Barbell Bent-Over Row
10 Sets x 3 Reps
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Kettlebell Swing
10 Sets x 3 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Day 101
Light - Deadlift
Est. 49 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Glute Ham. Raise
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Keg Carry
6 Sets x 1 Reps
Farmer's Walk
4 Sets x 1 Reps
Day 102
Light - Overhead Press
Est. 53 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
machine lateral raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Overhead Carry
4 Sets x 1 Reps
Day 103
Light - Squats
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Rope Pull Machine
10 Sets x 3 Reps
Tire Flip
10 Sets x 3 Reps
Day 104
Light - Bench Press
Est. 63 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
