I’ve designed an ultimate 4-day powerlifting split program with a complete 12-week progression.
This program includes all three big lifts (bench press, squat, and deadlift), their variations (such as paused squats and deficit deadlifts), accessory exercises, percentage-based loading, and RPE-based autoregulation.
It is designed for intermediate lifters who want to increase their squat, bench press, and deadlift one-rep max (1RM) safely and strategically.
It also helps build the muscle and technique you need to support long-term progress.
I’ll also attach a free PDF, so you can download it and train offline.
4 Day Powerlifting Workout Program Summary
| Training Type | Powerlifting Strength Training |
| Frequency | 4 days per week |
| Duration per session | 90-120 minutes |
| Experience Required | Intermediate |
| Program Duration | 12 Weeks |
| Suitable for | Men & Women |
| Program Goal | Increase Lift & 1RM |
| Download PDF | 4-Day Split 12-Week Plan |
Who Is This Program For?
This program is best suited to:
- Intermediate lifters with at least 6-12 months of consistent resistance training
- Lifters who already know proper squat, bench press, and deadlift technique
- People whose primary goal is increasing strength in the three powerlifting lifts
- Lifters who can train four days per week
- Lifters who want a structured 12-week progression
It is not intended for complete beginners who are still learning the basic movement patterns.
Weekly Schedule
| Day | Main Lifts | Accessories |
|---|---|---|
| Monday | Back Squat, Bench Press | Romanian Deadlift, Chest-Supported Row, Lateral Raise, Ab Wheel |
| Tuesday | Deadlift, Paused Deadlift | Pull-Up, Cable Row, DB Curl, Hanging Knee Raise |
| Wednesday | Rest | — |
| Thursday | Paused Bench Press, Paused Squat | Close-Grip Bench, Bulgarian Split Squat, Lat Pulldown, Triceps Pushdown |
| Friday | Rest | — |
| Saturday | Deficit Deadlift, Bench Press Volume | Leg Press, Chest-Supported Row, Cable Triceps Extension, Plank |
| Sunday | Rest | — |
Weekly Training Frequency:
- Squat: 2 times per week
- Bench Press: 3 times per week
- Deadlift: 2 times per week
- Upper Back: 3 times per week
- Triceps: 2–3 times per week
- Core: 2 times per week
How to Use the Program
The program is divided into four phases:
- Phase 1: Weeks 1 to 3 – Accumulation, Week 4th – Deload
- Phase 2: Weeks 5 to 7 – Strength, Week 8th – Deload
- Phase 3: Weeks 9 to 11 – Intensification
- Phase 4: Week 12 – Taper & Test
Phase 1
Build technique, work capacity, and muscle while keeping fatigue under control during the first three weeks.
Keep most working sets around RPE 7–8. Do not train to failure on the squat, bench press, or deadlift.
In the fourth week, reduce training volume and intensity to recover before the next phase.
Phase 2
Increase loading while gradually reducing repetitions during weeks five to seven.
Aim to increase loading from roughly 77.5% to 82.5% of your Training Max.
Reduce intensity in the eighth week. Now, you’re ready for heavier training (third phase).
Phase 3
Perform heavier competition-lift work while reducing overall volume, from the 9th to 11th week.
Lift with approximately 82.5-90% of your 1RM, while gradually reducing volume.
Keep most sets around RPE 8–9.
Phase 4
In the final week of this program, reduce fatigue and optionally test new 1RM numbers.
Begin your first test attempt around 90–92% of your estimated 1RM. Use approximately 95–98% for the second attempt if the first attempt moves well.
Attempt a new personal record on the third attempt only if the second attempt is strong and technically sound.
Do not force a PR if fatigue, technique, or bar speed suggests that you are not ready.
Intensity Guidelines
Use your current estimated 1RM, not an old personal record (PR).
You can also use Rate of Perceived Exertion (RPE) to adjust the prescribed percentage.
RPE (1-10) is a scale used to measure how hard your body works during physical activity based on your own feelings of effort, breathing, and fatigue. 1 means the easiest and 10 means the hardest.
RPE Guide
| RPE | Approximate RIR |
|---|---|
| 6 | 4+ reps |
| 7 | 3 reps |
| 8 | 2 reps |
| 9 | 1 rep |
| 10 | 0 reps / maximum effort |
Most working sets should finish around RPE 7-8.5.
Avoid turning normal training sessions into repeated 1RM tests.
The percentage is the starting point. RPE takes priority when fatigue or performance differs substantially from the plan.
How to Warm-up
Warming up before the main lift is a crucial part of the program.
A good warm-up routine should gradually increase your body temperature, prepare the joints and muscles involved, and allow you to practice the movement before your working sets.
But ensure the warm-up makes you ready for the lifts, not tired, when you begin your working sets.
1. General Warm-Up: 5-7 Minutes
Start each workout with 5-10 minutes of light activity, such as:
- Brisk walking
- Stationary cycling
- Elliptical
- Light rowing
Keep the intensity low to moderate. The goal is simply to get warm.
2. Dynamic Mobility: 3-5 Minutes
Perform a few dynamic stretches related to the exercises you’ll train.
Lower-Body Training:
- Bodyweight squats: 8–10 reps
- Walking lunges: 6–8 reps per leg
- Hip circles: 8–10 reps per side
- Leg swings: 8–10 reps per leg
Upper-Body Training:
- Arm circles: 10 reps each direction
- Band pull-aparts: 10–15 reps
- Shoulder rotations: 8–10 reps
- Light push-ups: 5–10 reps
You don’t need to perform every movement. Choose a few that help you feel ready for the session.
3. Specific Warm-Up Sets
After the general warm-up, perform progressively heavier sets of your first main lift. I’ve included it in the program below.
Complete 4 Day Powerlifting Split Routine
| Day | Exercise | Sets × Reps | Intensity |
|---|---|---|---|
| Monday | Squat | 4 × 5 (week 1) → 3 × 2 (week 11) | 70- 90% 1RM |
| Bench | 4 × 6 (week 1) → 3 × 3 (week 11) | 70–87.5% | |
| Romanian Deadlift | 3 × 6–8 | RPE 7–8 | |
| Chest-Supported Row | 3 × 8–12 | RPE 7–8 | |
| Lateral Raise | 3 × 10–15 | RPE 7–8 | |
| Ab Wheel | 3 × 8–15 | — | |
| Tuesday | Deadlift | 4 × 4 (week 1) → 3 × 1–2 (week 11) | 70–90% |
| Paused Deadlift | 3 × 4–5 | 60–75% | |
| Pull-Up | 3 × 6–10 | RPE 7–8 | |
| Seated Cable Row | 3 × 8–12 | RPE 7–8 | |
| Dumbbell Curl | 3 × 8–12 | RPE 7–8 | |
| Hanging Knee Raise | 3 × 10–15 | — | |
| Wednesday | REST | — | Recovery |
| Thursday | Paused Bench Press | 5 × 4 (week 1) → 3 × 2 (week 11) | 72.5–90% |
| Paused Squat | 3 × 4–6 | 65–75% | |
| Close-Grip Bench | 3 × 6–8 | RPE 7–8 | |
| Bulgarian Split Squat | 3 × 8–10 | RPE 7–8 | |
| Lat Pulldown | 3 × 8–12 | RPE 7–8 | |
| Triceps Pushdown | 3 × 10–15 | RPE 7–8 | |
| Friday | REST | — | Recovery |
| Saturday | Deficit Deadlift | 3 × 3–5 | 60–75% |
| Bench Press | 4 × 8 (week 1) → 3 × 4 (week 11) | 65–80% | |
| Leg Press | 3 × 8-12 | RPE 7–8 | |
| Chest-Supported Row | 3 × 8-12 | RPE 7–8 | |
| Triceps Extension | 3 × 10-15 | RPE 7–8 | |
| Plank | 3 × 30-60 sec | — | |
| Sunday | REST | – | Recovery |
Note for calculating weight: If your squat 1RM is 200 kg, then 70% would be 140kg, 80% would be 160 kg, and 90% would be 180 kg. So, use your current 1RM to calculate the weight you’ll lift.
Day 1 – Squat + Bench Press
Back Squat
| Warm-up | Working Sets with Progression |
|---|---|
| Empty Bar × 8-10 5 reps @40% 3 reps at 50% 2 reps at 60% 1 rep at 65% | Weeks 1-3: 4 sets × 5 reps at 70% (week 1st), 72.5% (week 2nd), and 75% of 1RM (week 3rd) Week 4: 3 × 5 @60% (Deload) Weeks 5-7: 4 sets × 4 reps at 77.5%, 80%, 82.5% Week 8: 3 sets × 4 reps @62.5% (Deload) Weeks 9-10: 4 sets × 3 reps @82.5%, 85% Week 11: 3 sets × 2 reps @87.5–90% Week 12: Taper and test |
Bench Press
| Warm-up | Working Sets with Progression |
|---|---|
| Bar × 10 reps 40% 1RM × 5 reps 50% 1RM × 3 reps 60% 1RM × 1–2 reps 65% 1RM × 1 rep | Weeks 1-3: 4 sets × 6 reps @70%, 72.5%, 75% Week 4: 3 sets × 5 reps @60% 1RM (Deload) Weeks 5-7: 4 sets × 5 reps @77.5%, 80%, 82.5% Week 8: 3 sets × 5 reps @62.5% 1RM (Deload) Weeks 9-10: 4 sets × 4 reps @82.5%, 85% Week 11: 3 sets × 3 reps @87.5% Week 12: Taper and test |
Accessory Lifts
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Romanian Deadlift | 3 | 6-8 | 7–8 |
| Chest-Supported Row | 3 | 8-12 | 7–8 |
| Dumbbell Lateral Raise | 3 | 10-15 | 7–8 |
| Ab Wheel | 3 | 8-15 | 7–8 |
Day 2 – Deadlift
Conventional or Sumo Deadlift
| Warm-up | Working Sets with Progression |
|---|---|
| 40% 1RM × 5 reps 50% 1RM × 3 reps 60% 1RM × 2 reps 65% 1RM × 1 | Weeks 1–3: 4 sets × 4 reps @70%, 72.5%, and 75% Week 4: 3 sets × 3 reps @60% 1RM (Deload) Weeks 5–7: 4 sets × 3 reps @77.5%, 80%, and 82.5% Week 8: 3 sets × 3 reps @62.5% 1RM (Deload) Week 9: 3 sets × 3 reps @82.5% 1RM Week 10: 3 sets × 2 reps @85% 1RM Week 11: 3 sets × 1-2 reps @87.5-90% 1RM Week 12: Taper and test |
Paused Deadlift
| Warm-up | Working Sets with Progression |
|---|---|
| 40% deadlift 1RM × 5 reps 50% deadlift 1RM × 3 reps | Weeks 1–3: 2 sets × 4-5 reps @60–65% deadlift 1RM Week 4: 1 set × 4 reps @55–60% 1RM (Deload) Weeks 5–7: 2 sets × 4–5 reps @65–72.5% Week 8: 1 set × 4 reps @55–60% 1RM (Deload) Weeks 9–11: 2 sets × 3–4 reps @67.5–75% Week 12: 2 sets × 3 reps @50–60% 1RM |
Accessory Exercises
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Pull Ups | 3 | 6-10 | 7–8 |
| Seated Cable Row | 3 | 8-12 | 7–8 |
| Dumbbell Curl | 3 | 8-12 | 7–8 |
| Hanging Knee Raise | 3 | 10-15 | 7–8 |
Day 3 – Bench + Squat Variation
Paused Bench Press
| Warm-up | Working Sets with Progression |
|---|---|
| Bar × 10 reps 40% 1RM × 5 reps 50% 1RM × 3 reps 60% 1RM × 2 reps 65% 1RM × 1 | Weeks 1–3: 5 sets × 4 reps @72.5%, 75%, and 77.5% Week 4: 3 sets × 4 reps @60% 1RM (Deload) Weeks 5–7: 5 sets × 3 reps @77.5%, 80%, and 82.5% Week 8: 3 sets × 3 reps @62.5% 1RM (Deload) Week 9: 4 sets × 3 reps @82.5% 1RM Week 10: 4 sets × 2 reps @85% 1RM Week 11: 3 sets × 2 reps @87.5–90% 1RM Week 12: Taper and test |
Paused Squat
| Warm-up | Working Sets with Progression |
|---|---|
| Bar × 8 reps 40% squat 1RM × 5 reps 50% squat 1RM × 3 reps 60% squat 1RM × 1–2 reps | Weeks 1-3: 3 sets × 4-6 reps @65–70% squat 1RM Week 4: 2-3 sets × 4 reps @55–60% Weeks 5-7: 3 sets × 4-6 reps @67.5–72.5% Week 8: 2-3 sets × 4 reps @55–60% Weeks 9-11: 3 sets × 4-5 reps @70–75% Week 12: 2 sets × 3-4 reps @50–60% |
Accessory Exercises
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Close-Grip Bench Press | 3 | 6-8 | 7-8 |
| Bulgarian Split Squat | 3 | 8-10/leg | 7-8 |
| Lat Pulldown | 3 | 8-12 | 7-8 |
| Rope Triceps Pushdown | 3 | 10-15 | 7-8 |
Day 4 – Deadlift Variation + Bench Volume
Deficit Deadlift
| Warm-up | Working Sets with Progression |
|---|---|
| 40% deadlift 1RM × 5 reps 50% deadlift 1RM × 3 reps 55% deadlift 1RM × 1-2 reps | Weeks 1–3: 3 sets × 5 reps @60-67.5% Week 4: 2 sets × 5 reps @55-60% Weeks 5–7: 3 sets × 4 reps @65-72.5% Week 8: 2 sets × 4 reps @55-60% Weeks 9–11: 3 sets × 3 reps @67.5-75% Week 12: 1 set × 3 reps @50-60% |
Bench Press (Volume)
| Warm-up | Working Sets with Progression |
|---|---|
| Bar × 10 reps 40% bench 1RM × 5 reps 50% bench 1RM × 3 reps 55% bench 1RM × 1 rep | Weeks 1–3: 4 sets × 8 reps @65%, 67.5%, 70% Week 4: 3 sets × 6 reps @60% 1RM (Deload) Weeks 5–7: 4 sets × 6 reps @70%, 72.5%, 75% Week 8: 3 sets × 6 reps @60–62.5% Week 9: 3 sets × 5 reps @75% Week 10: 3 sets × 5 reps @77.5% Week 11: 3 sets × 4 reps @80% Week 12: 2 sets × 3 reps @60% |
Accessory Exercises
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Leg Press | 3 | 8-12 | 7-8 |
| Chest-Supported Row | 3 | 8-12 | 7-8 |
| Cable Triceps Extension | 3 | 10-15 | 7-8 |
| Plank | 3 | 30-60 sec | Controlled |
Week 12 – Taper & Test
| Day | Exercise | Sets × Reps | Intensity |
|---|---|---|---|
| Monday | Squat | 2 × 3 | 60% 1RM |
| Bench Press | 2 × 3 | 60% 1RM | |
| Tuesday | Deadlift | 2 × 2 | 60% 1RM |
| Thursday | Squat | 2 × 2 | 50–55% 1RM |
| Bench Press | 2 × 2 | 50–55% 1RM | |
| Saturday | 1RM Test for each lift | — | — |
- Monday: Keep every rep fast and technically clean.
- Tuesday: Light deadlift work.
- Thursday: Light practice of squat and bench.
- Saturday: Test your new 1RM of each lift in three attempts: 1st: 90–92%, 2nd: 95–98%, and 3rd: Attempt a new 1RM/PR if the second attempt moves well.
12-Week Progression Summary for Main Lifts
| Week | Squat | Bench | Deadlift |
|---|---|---|---|
| 1 | 4×5 @ 70% | 4×6 @ 70% | 4×4 @ 70% |
| 2 | 4×5 @ 72.5% | 4×6 @ 72.5% | 4×4 @ 72.5% |
| 3 | 4×5 @ 75% | 4×6 @ 75% | 4×4 @ 75% |
| 4 | Deload | Deload | Deload |
| 5 | 4×4 @ 77.5% | 4×5 @ 77.5% | 4×3 @ 77.5% |
| 6 | 4×4 @ 80% | 4×5 @ 80% | 4×3 @ 80% |
| 7 | 4×4 @ 82.5% | 4×5 @ 82.5% | 4×3 @ 82.5% |
| 8 | Deload | Deload | Deload |
| 9 | 4×3 @ 82.5% | 4×3 @ 82.5% | 3×2 @ 82.5% |
| 10 | 4×3 @ 85% | 4×3 @ 85% | 3×2 @ 85% |
| 11 | 3×2 @ 87.5% | 3×2 @ 87.5% | 3×1–2 @ 87.5–90% |
| 12 | Taper/test | Taper/test | Taper/test |
Frequently Asked Questions (FAQs)
Is This a Good 4 Day Powerlifting Program?
Yes. It involves performing the bench press three times per week, while squatting and deadlifting twice, making it a balanced and effective powerlifting split for intermediate lifters with decent training experience and recovery capacity.
Should I Test My 1RM Every Week?
No. A weekly 1RM attempt is unnecessary for most lifters. Use heavy but submaximal work during training and reserve true 1RM testing for the end of the program.
Can Beginners Use This Program?
This program is for intermediate lifters, not for beginners. If you are a beginner, I recommend following a simpler program that focuses on learning technique and building lifting habits.
What If I Miss a Workout?
Skip that session and focus on the next one. You can also switch it to the rest day, but that depends on your recovery. Listen to your body and do it accordingly.
What If I Cannot Complete All My Sets?
First, check your technique, rest periods, sleep, nutrition, and load selection. If the load is simply too heavy, reduce it by approximately 2.5–5% and complete the remaining work with good technique.
Can I Add Bodybuilding Exercises?
Yes, but keep additional volume reasonable. The program already includes accessory exercises for the upper back, legs, shoulders, arms, and core. Adding large amounts of extra volume may interfere with recovery from the primary lifts.
How Long Should I Follow This Program?
Follow the complete 12-week cycle before making major changes. After Week 12, reassess your strength, technique, recovery, and training goals before starting the next cycle.
