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4-day strength workout plan Big Four

Four heavy days, one main lift each: squat, bench, deadlift and press. Add weight only when the last set still moves fast.

Level
Advanced
Days a week
4
Per session
56–58 min
Goal
Strength
Equipment
Barbell, Machine, Cable Machine, Dumbbell
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Workout schedule

4 days a week · 20 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~56 min Squat Focus

5 exercises · 17 sets · ~56 min

  1. Barbell Squat Quads · Barbell 5 sets of 4 reps · 4:00 rest 4:00 rest
  2. Machine Hack Squat Quads · Machine 3 sets of 8 reps · 2:30 rest 2:30 rest

  3. Superset A · 3 rounds · back to back

    1. Lying Leg Curl Hamstrings · Machine 3 sets of 10 reps · 1:15 rest 1:15 rest
    2. Calf Press Calves · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Kneeling Cable Crunch Abs · Cable Machine 3 sets of 12 reps · 1:00 rest 1:00 rest

Day 2 · ~58 min Bench Focus

5 exercises · 17 sets · ~58 min

  1. Barbell Bench Press Chest · Barbell 5 sets of 4 reps · 4:00 rest 4:00 rest
  2. Machine Dips Chest · Machine 3 sets of 8 reps · 2:30 rest 2:30 rest
  3. Dumbbell Incline Bench Press Chest · Dumbbell 3 sets of 10 reps · 2:00 rest 2:00 rest

  4. Superset A · 3 rounds · back to back

    1. Cable Rope Pushdown Triceps · Cable Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Cable Bar Face Pull Rear Delts · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest

Day 3 · ~58 min Deadlift Focus

5 exercises · 16 sets · ~58 min

  1. Barbell Deadlift Abs · Barbell 5 sets of 3 reps · 5:00 rest 5:00 rest
  2. Barbell Hip Thrust Glutes · Barbell 3 sets of 8 reps · 2:30 rest 2:30 rest
  3. Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 10 reps · 1:30 rest 1:30 rest

  4. Superset A · back to back

    1. Back Extension Lower Back · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Dead Hang Forearms · Bodyweight 2 sets of 30s · 1:00 rest 1:00 rest

Day 4 · ~57 min Press Focus

5 exercises · 17 sets · ~57 min

  1. Barbell Overhead Press Front Delts · Barbell 5 sets of 4 reps · 4:00 rest 4:00 rest
  2. Machine Assisted Pull Up Lats · Machine 3 sets of 8 reps · 2:30 rest 2:30 rest

  3. Superset A · 3 rounds · back to back

    1. Dumbbell Lateral Raise Side Delts · Dumbbell 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Cable Rope Face Pulls Rear Delts · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  4. Hanging Knee Raises Abs · Bodyweight 3 sets of 10 reps · 1:00 rest 1:00 rest

About this plan

Who it's for

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 67 working sets across 20 exercises, about 3 h 50 min in total.

Sets run from 3 to 15 reps, with 1:00 to 5:00 of rest between them.

Main muscles: Quads, Hamstrings, Calves, Abs, Chest, Triceps, Rear Delts, Traps, Glutes, Lats, Lower Back, Forearms, Front Delts, Side Delts.

How to progress

Strength comes from lifting a little heavier over time.

  1. Hit the target. Complete every set at the listed target, with the last rep still clean. On the Barbell Squat that means all 5 sets of 4.
  2. Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Back Extension, move to a harder variation once the target feels comfortable.
  3. Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.

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