4-day strength workout plan Peak Strength Block

1. 1 Barbell Squat Quads · Barbell 6 sets of 3 reps6 × 3 · 4:00 rest 4:00 rest
2. 2 Barbell Banded Back Squat Quads · Barbell 3 sets of 3 reps3 × 3 · 3:00 rest 3:00 rest
3. 3 Barbell Split Squat Glutes · Barbell 3 sets of 6 reps3 × 6 · 2:00 rest 2:00 rest
4. 4 Machine 45 Degree Back Extension Abs · Machine 3 sets of 12 reps3 × 12 · 1:30 rest 1:30 rest

Notes

1. 1 Barbell Bench Press Chest · Barbell 6 sets of 3 reps6 × 3 · 4:00 rest 4:00 rest
2. 2 Barbell Close Grip Bench Press Triceps · Barbell 4 sets of 5 reps4 × 5 · 3:00 rest 3:00 rest
3. 3 Barbell Bent Over Row Lats · Barbell 4 sets of 6 reps4 × 6 · 2:30 rest 2:30 rest
4. 4 Dumbbell Seated Overhead Tricep Extension Triceps · Dumbbell 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest

Notes

1. 1 Barbell Deadlift Abs · Barbell 6 sets of 2 reps6 × 2 · 5:00 rest 5:00 rest
2. 2 Barbell Rack Pull Abs · Barbell 3 sets of 4 reps3 × 4 · 3:30 rest 3:30 rest
3. 3 Barbell Stiff Leg Deadlifts Glutes · Barbell 3 sets of 8 reps3 × 8 · 2:30 rest 2:30 rest
4. 4 Kettlebell Farmers Carry Forearms · Kettlebell 4 sets of 40m4 × 40m · 2:00 rest 2:00 rest

Notes

1. 1 Barbell Overhead Press Front Delts · Barbell 5 sets of 3 reps5 × 3 · 3:30 rest 3:30 rest
2. 2 Pull Ups Lats · Bodyweight 5 sets of 6 reps5 × 6 · 2:30 rest 2:30 rest
3. 3 Barbell High Incline Bench Press Chest · Barbell 3 sets of 6 reps3 × 6 · 2:30 rest 2:30 rest
4. 4 Barbell Shrug Traps · Barbell 4 sets of 10 reps4 × 10 · 1:30 rest 1:30 rest

Notes