4-Day Max Strength Split
4 days · 16 exercises
StrengthIntermediate4× / week
A strength plan for advanced lifters with one focus day each for the squat, bench press, deadlift and overhead press. The main lift is trained heavy for 3-5 reps with long rests, followed by 2-3 assistance exercises that shore up weak points. Progression through wave loading: increase the weight within the 3-5 rep range each week.
Tag 1 – Kniebeuge
Barbell Squat5 × 3-5 · 240s rest
Machine Leg Press3 × 6-8 · 150s rest
Dumbbell Leg Curl3 × 8 · 90s rest
Hand Plank3 × 45 Sek · 60s rest
Tag 2 – Bankdrücken
Barbell Bench Press5 × 3-5 · 240s rest
Dumbbell Incline Bench Press3 × 6-8 · 150s rest
Parallel Bar Dips3 × 6-8 · 120s rest
Cable Bar Pushdown3 × 8-10 · 90s rest
Tag 3 – Kreuzheben
Barbell Deadlift5 × 3-5 · 300s rest
Barbell Rack Pull3 × 5 · 240s rest
Barbell Bent Over Row3 × 6-8 · 150s rest
Machine 45 Degree Back Extension3 × 10 · 90s rest
Tag 4 – Schulterdrücken
Barbell Overhead Press5 × 3-5 · 240s rest
Barbell Close Grip Bench Press3 × 6 · 150s rest
Pull Ups4 × 5-8 · 150s rest
Dumbbell Lateral Raise3 × 10-12 · 60s rest