4 Day Split Big Lift Strength and Size Routine

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Develop beginner's strength in key lifts with a view to specialising in powerlifting or olympic lifting. The aim is develop overall strength by a weekly muscle group rotation micro cycle with high to maximal load to stimulate a good balance of muscle growth, strength with good recovery periods.

Tuesday
Wednesday
Friday
Sunday

Press Day! 12 exercises, 1 hr 20 mins

Push-Up	3x15 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Bench Press	3x3 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Push Press	3x6 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s

Pull Day! 9 exercises, 1 hr 1 min

Machine Seated Row	3x15 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

Olympic Lift Day! 8 exercises, 44 mins

Barbell Clean and Jerk	3x8 reps	rest: 60s
Barbell Clean and Jerk	2x2 reps	rest: 60s
Barbell Power Snatch	3x8 reps	rest: 60s
Barbell Power Snatch	2x2 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Deadlift	2x2 reps	rest: 60s
Barbell Sumo Deadlift	2x2 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s

Leg Day! 10 exercises, 1 hr 13 mins

Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Barbell Overhead Squat	5x5 reps	rest: 60s
Barbell Front Squat	5x5 reps	rest: 60s
Barbell Deep Squat	5x5 reps	rest: 60s
Barbell Deep Squat	2x2 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s