4-day strength workout plan Upper / Lower Strength

1. 1 Barbell Squat Quads · Barbell 5 sets of 5 reps5 × 5 · 3:30 rest 3:30 rest
2. 2 Barbell Stiff Leg Deadlifts Glutes · Barbell 3 sets of 6 reps3 × 6 · 2:30 rest 2:30 rest
3. 3 Barbell Split Squat Glutes · Barbell 3 sets of 8 reps3 × 8 · 2:00 rest 2:00 rest
4. 4 Hanging Knee Raises Abs · Bodyweight 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest

Notes

1. 1 Barbell Bench Press Chest · Barbell 5 sets of 5 reps5 × 5 · 3:30 rest 3:30 rest
2. 2 Barbell Bent Over Row Lats · Barbell 4 sets of 6 reps4 × 6 · 2:30 rest 2:30 rest
3. 3 Barbell Overhead Press Front Delts · Barbell 3 sets of 6 reps3 × 6 · 2:30 rest 2:30 rest
4. 4 Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest

Notes

1. 1 Barbell Deadlift Abs · Barbell 4 sets of 4 reps4 × 4 · 4:00 rest 4:00 rest
2. 2 Front Squat Quads · Barbell 3 sets of 6 reps3 × 6 · 2:30 rest 2:30 rest
3. 3 Lying Leg Curl Hamstrings · Machine 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest
4. 4 Kettlebell Farmers Carry Forearms · Kettlebell 3 sets of 40m3 × 40m · 2:00 rest 2:00 rest

Notes

1. 1 Barbell Close Grip Bench Press Triceps · Barbell 4 sets of 6 reps4 × 6 · 2:30 rest 2:30 rest
2. 2 Landmine T Bar Rows Lats · Barbell 4 sets of 8 reps4 × 8 · 2:00 rest 2:00 rest
3. 3 Dumbbell Seated Overhead Press Front Delts · Dumbbell 3 sets of 8 reps3 × 8 · 2:00 rest 2:00 rest
4. 4 Cable Bar Face Pull Rear Delts · Cable Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest

Notes