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3 sty 2024 · A 4-day powerlifting split covers your squat, bench press, and deadlift training over four sessions a week. Workouts tend to be longer and more intense than other splits to get all the necessary volume done each week, but it is sustainable due to the fact that you get 3 full rest days.
11 lut 2024 · The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.
18 mar 2024 · On these days, you’ll be doing bench press, squats or deadlifts using a heavy load (up to 85% of your 1RM) and a small number of reps (2-3 reps on max effort days and 3-5 reps on other days). Here’s how the program breaks down over 5 days: Monday – Squats (max effort) and bench. Tuesday – Rest day.
26 sty 2010 · This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
6 kwi 2023 · In this article, I’ve shared the ultimate 4 day powerlifting program that will help you break your old personal record (PR) and set a new one. This program will not only maximize your strength but also help you build mass, boost athletic performance, and improve body composition.
7 maj 2021 · Bench Press 4 Days per Week - Powerlifting Programs. These are bench press programs that call for the athlete to bench 4 days per week. To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
13 mar 2024 · Powerlifting Polka is one of our most popular and effective powerlifting programs. It is six weeks long and comes in three versions: 3, 4, and 6 days per week. The goal of the program is to make you bigger and stronger in the three powerlifts: the squat, the bench press, and the deadlift.
