4 Day Split for Strength
From Starting Strength Wiki
[edit] Competetive shot-putter model:
Monday
Squats and pressing exercises
Wednesday
Pulling exercises such as cleans and snatches, and other back work
Thursday
Squats and presses
Saturday
Pulling exercises
[edit] Competetive powerlifter model:
Monday
Bench press and related exercises
Wednesday
Squatting and deadlifting exercises
Thursday
Bench press and related exercises
Saturday
Squatting and deadlifting exercises
[edit] Intermediate 4 Day Split Template:
Monday (Bench Press and Related Exercises)
Bench Press 5X5 (Sets Across)
(Press Assistance)
Push Press 1X5
or Standing DB Press 2X8
or Kettlebell Jerk 2x8
or KB Push Press 2x8
(alternate among the four)
Chin/Pull Ups 3X12
Tuesday (Squats and Pulling Exercises)
Squats 5X5 (sets across)
Powercleans 5x3 (or Bentover BB Row 3x8)
GHR 5X10
Thursday (Press and Related Exercises)
Standing Press 5X5 (sets across)
(Bench Press Assistance)
DB Bench 3X6-12 (add weight when you get all 12)
Chin/Pull Ups 3x12
Friday (High Intensity Squat and Deadlift Exercises)
Front Squat 5X3
alternate weekly w/
Back Squat 3x1 or 3x2 or 3x3 (alternate rep scheme)
or
10x2 Box Squats (65% of 5x5 weight)
Bench Press 1x1 (to be done on weeks w/3x1 Front Squats. Eliminate Thursday bench on these weeks)
Deadlift 1X5 (every week)
