Barbell Strength 4-Day
One heavy main lift a day — squat, bench, deadlift, press — then the volume that builds it. A rack and a bar is all it needs.
- Days/wk
- 4
- Level
- Advanced
- Focus
- Strength
Squat
3 exercises- Back Squat5 × 3–5
- Romanian Deadlift3 × 6–8
- Pull Up3 × 6–10
Bench
3 exercises- Bench Press5 × 3–5
- Barbell Row4 × 6–8
- Dumbbell Shoulder Press3 × 8–10
Deadlift
3 exercises- Deadlift3 × 3–5
- Back Squat3 × 6–8
- Pull Up3 × 6–10
Press
3 exercises- Overhead Press5 × 3–5
- Bench Press3 × 6–8
- Bicep Curl3 × 8–12
Ready to run it?
Add it to Bikkel.
Drop Barbell Strength 4-Day into your logbook and every set is waiting for you the next time you walk in.