If you’re looking for an easy-to-follow powerlifting routine that can help you increase your strength safely, strategically, and effectively, you’ve come to the right place.
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.
Who Can Perform a Powerlifting 4 Day Split?
Powerlifting is a strength training program that helps bolster muscles and scale up your lifting ability. And it isn’t limited to powerlifters only.
From athletes and bodybuilders to strongmen and typical fitness enthusiats, anyone who wants to enhance their overall strength, boost performance, and put on muscles can try powerlifting training.
Multiple studies have shown lifting weights helps athletes perform better where strength is needed.
However, it is best to understand the benefits and risks of powerlifting training before starting this program.
It is also best to take professional help if you’re unsure whether you should start powerlifting.
4 Day Powerlifting Split Routine for Ultimate Strength Gain
Summary
- Suggested Program Duration: 3 Months
- Sessions/Week: Four
- Duration/Session: 60-75 minutes
- Purpose: Progressively Increase Strength
- Targeted Gender: Male and Female
- Workout Level: Intermediate
- Supportive equipment needed: Lifting belt, knee sleeves, wrist wraps, and knee wraps. These equipments enhance performance and reduce the chances of injuries.
Schedule
- Monday – Squat + Hypertrophy Workout
- Tuesday – OFF
- Wednesday – Bench Press + Hypertrophy
- Thursday – OFF
- Friday – Deadlift + Hypertrophy
- Saturday – Core + Mobility Training
- Sunday – OFF
You’ll perform the back squat, flat bench press, and conventional deadlift (the big three powerlifting exercises) at least once a week during the four-day split.
Other than these exercises, you’ll also do hypertrophy and mobility exercises to gain mass and improve flexibility.
This will overall help you increase your one-rep max and take your fitness to the next level.
Warm-up: It’s good to warm up for at least five to ten minutes before lifting heavy weights to increase your performance, activate muscles, and minimize the risk of injuries.
Day 1 – Squat and Hypertrophy Workout
Back Squat
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8 | 50% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 5 | 80% of your 1RM | 4-min |
| 4 | 4 | 85% of your 1RM | 4-min |
| 5 | 2 | 85% of your 1RM | 3-min |
| 6 | 1 | 100% of your 1RM | 3-min |
Hypertrophy Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Dumbbell Lunges | 8-10 | 3 | 2-min |
| Machine Leg Press | 10-12 | 3 | 2-min |
| Barbell Overhead Press | 10-12 | 3 | 2-min |
| Block Pull/Off Block DL | 8-10 | 3 | 2-min |
Day 2 – Bench Press and Power Training
Bench Press
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8 | 50% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 5 | 80% of your 1RM | 4-min |
| 4 | 4 | 85% of your 1RM | 4-min |
| 5 | 2 | 85% of your 1RM | 3-min |
| 6 | 1 | 100% of your 1RM | 3-min |
Hypertrophy Training
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Close Grip Bench Press | 10-12 | 3 | 2-min |
| Incline DB Bench Press | 10-12 | 3 | 2-min |
| Deficit pushups | 8-10 | 3 | 2-min |
| Back Squat Against Bands | 10-12 | 3 | 2-min |
Day 3 – Deadlift and Hypertrophy Workout
Conventional Deadlift
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8 | 50% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 5 | 80% of your 1RM | 4-min |
| 4 | 4 | 85% of your 1RM | 4-min |
| 5 | 2 | 85% of your 1RM | 3-min |
| 6 | 1 | 100% of your 1RM | 3-min |
Hypertrophy Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Pull-ups | 6-8 | 3 | 2-min |
| Seated Cable Row | 10-12 | 3 | 2-min |
| Bent-over Barbell Row | 10-12 | 3 | 2-min |
| Hip Thrust | 8-10 | 3 | 2-min |
Day 4 – Core + Mobility Training
Core Workout
- Half Kneeling Dumbbell Chops: 10 reps on each side
- Ab Wheel Rollout: 10 reps
- Hanging Knee Raises: 10 reps
- Front Plank: 60-sec
- Lateral Plank: 30-sec/side
- Perform three rounds
Mobility Training
- Foam Rolling (Upper Body): 90-sec
- Foam Rolling (Lower Body): 90-sec
- 90/90 Hip Stretch: 30-sec/side
- Banded Hip Distraction: 30-sec/side
- Glute-Ham Raise: 90-sec
- Cat-cow stretches: 1 min
- Repeat twice
4 Day Powerlifting Program PDF
Once you complete this program, you can try a five-day powerlifting workout routine to challenge strength further.
Frequently Asked Questions (FAQs)
Should You Do Powerlifting Four Times a Week?
Doing powerlifting training four days a week is safe. A 4 Day powerlifting routine allows you to program your strength and hypertrophy exercises in an effective way so that you can beef up mass and increase your lifting ability.
Moreover, you’ll get three full rest days for rest and recovery so you can train hard and intensely when you hit the gym again.
How Much Weight Should You Increase Every Week?
You can increase load anywhere from 1-2% to reach a new level every week. Suppose you’re currently lifting 100 kg (220 lbs); then, you should aim for 101-102 kg in the next week. You can set your target accordingly.
