In this post, I will give you a skeleton of my favorite (and current) training split for maximizing strength. It is a 4 day split with 1-2 days of mobility and core work. Keep in mind this split is just a template and that specifics of the plan (sets, reps, weight) are personal to you. If you want a fully decked-out plan to help maximize strength, check out our premium fitness plans here.
Monday (Upper Body 1)
Primary (Chest, Shoulders)
- Bench Press
- Overhead Press
- Accessory: Dumbbell Fly, Lateral Raise, Rope Pushdown
Secondary (Back)
- One-arm Dumbbell Row
- Lat Pulldowns
- Dumbbell Shrug
Tuesday (Lower Body 1)
- Barbell Squat (High Bar or Low Bar)
- Romanian Deadlift
- Lying Leg Curl
- Dumbbell Lunges
- Box Jumps
Wednesday (Core & Mobility)
Cardio: Optional
Core Exercises
- Ab Wheel Rollouts
- Hanging Leg Raises
- Cable Axe Chops
- Russian Twists
Mobility
- Hip, Ankle, Shoulder, Wrist
Thursday (Upper 2)
Primary (Back)
- Barbell Row
- Pull-Ups
- Accessory: Seated Row, Preacher Curl, Hammer Curl
Secondary (Chest)
- Dumbbell Bench Press
- Standing Military Press
- Lateral Raise
Friday (Lower Body 2)
- Deadlift
- Front Squat
- Reverse Hyperextension
- Goblet Squat
- Box Jumps
Saturday (Core & Mobility)
Cardio: Optional
Core Exercises
- Ab Wheel Rollouts
- Hanging Leg Raise
- Cable Axe Chops
- Russian Twists
Mobility
- Hip, Ankle, Shoulder, Wrist