Summer Strength: 4 Day Strength Building Workout Split

Summer Strength: 4 Day Strength Building Workout Split
Build some serious strength this summer break with this Summer Strength workout plan. If you're looking to simply get stronger, this is the program for you!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
4
75 minutes
Barbell, Bodyweight, Dumbbells
Male & Female

Workout Description

If you’re looking to build strength this summer, then this 4 day strength split is going to be perfect for you.

The program outlined below is ideal for anyone who has a lot of time to dedicate to their lifts and has the goal of building maximum strength over the next few months.

The overall volume of this program will be on the lower end, but the intensity will be extremely high.

For each lift, you will want to use 85-100% of your 1 rep max. For this reason, your rest periods will be quite long and will fall within the 3 min – 5 min range.

While performing this workout program, it is ideal to be in a slight caloric surplus (~250-500 calories). You’ll also want to be sure to get at least 7-9 hours of uninterrupted sleep every night. Since working with heavier loads can be demanding, this will help ensure you are recovering properly both from a muscular standpoint as well as a nervous system standpoint.

The program includes all of the major lifts and is comprised of mostly compound movements. Since we are focused on increasing strength and not muscle size, isolation work has been kept to a minimum.

If after you’re done performing this program you feel it necessary to focus on one body part to help a specific lift (or your goals change) you’re more than welcome to include isolation work.

Day 1: Lower
Exercise Sets Reps
1. Squat 4-6 2-5
2. Trap Bar Deadlift 3 6-8
3. Stiff Legged Deadlift 3 6-8
4. Bulgarian Split Squat 4 6
5. Glute Ham Raise 3 6
Day 2: Upper
Exercise Sets Reps
1. Bench Press 4-6 2-5
2. Dumbbell Incline Press 3 6
3. Barbell Row 4 5
4. (Weighted) Pull Up 4 6
5. Military Press 3 5
Day 4: Lower
Exercise Sets Reps
1. Deadlift 4-6 2-5
2. Front Squat 4 6
3. Walking Dumbbell Lunges 4 8
4. Barbell Hip Thrusts 4 6
5. Farmer's Walk 3 20 yards
Day 5: Upper
Exercise Sets Reps
1. Strict Overhead Press 4-6 2-5
2. Dumbbell Bench Press 4 6
3. Floor Press 3 4
4. Heavy Dumbbell Row 4 6
5. (Weighted) Chin Up 4 5

This program is meant to be utilized throughout the whole summer, but it’s understandable that goals change. To get the most out of it, be sure to utilize it for at least 6-8 weeks before taking a week to deload and reassess your goals.

If after 6-8 weeks, you decide you’ve built as much strength as you want to and desire to add lean muscle mass or lose fat, check out some of the workouts specific to those goals within our workouts database.

If you want to continue on with this program for another 6-8 weeks to build even more strength, go for it. At that point, you’re also more than welcome to make exercise substitutions to make the program better fit your needs.

If you’ve got any questions about this workout, leave them in the comments section below and we will happily answer them!

8 Comments+ Post Comment

No Profile Pic
Posted Thu, 06/29/2017 - 13:51
Sam

Hi guys,
I'm hoping you can give me a little guidance in what programme you would find most appropriate for myself.
I'm 29 years old and for the last 4 years (first 3 years workout 4-5 days a week) and the last year on and off so probably 2-3 times a week... Now i never had a personal trainer and my apartment in Melbourne has a private gym for the residents so thats where i train and have no problem in the motivation area as i find it my time of zen somewhat. The thing is for the first 3 years i was getting bigger thus gaining a healthy but not what you would call solid core and i was happy with this. Now with work restructuring my business i have noticed that i've lost alot of body mass and muscle - being 187cm in height and weighing on average between these stress affecting slimming, on a good Quarter (3 months) i'll be at 85kgs - 90 at most, however during the stress affected quarter lets say i can drop down to 74-76kgs in a matters of a few days and this is eating correctly etc.. no abuse of my body just dropping weight.
muscle mostly too.
So firstly...
1. If im slimming because of stress - what is the best program to build a solid core strength to start and after 8 weeks move into some muscle gaining with the desired outcome of being an evenly balanced athletic guy all based from the core as its the most integral strength to produce correct?
As i have always been slim i have previously just gone crazy on the weights and how tall i am with big frame I found i was top heavy, so if you could list a few programs you think would do the trick i will give them all my 100% dedication when i'm working out..

Thanks guys sorry for the long message but had to explain my circumstance much Appreciated..
Kind Regards,
Samuel

JoshEngland's picture
Posted Fri, 06/30/2017 - 10:18
JoshEngland

Hi Samuel,

It is tricky to say not knowing you in person or working with you in the gym.

The stress could definitely be a factor and if that's the case, frequent long weight lifting sessions aren't going to help you out much as this will contribute to additional stress fatigue.

Make sure you're getting enough calories each day. Make sure you sleep enough each night. Make sure you take a few moments each day to develop a sense of head space and meditate. And exercise just enough to help you with your goals.

Personally, in your situation, I'd test out some 3 day splits. This will help give you more time to recover from your workouts and less time putting yourself through additional stress.

Here are some solid choices:

https://www.muscleandstrength.com/workouts/power-8-workout-3-day-split

https://www.muscleandstrength.com/workouts/total-package-workout

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-ful...

Also, you could look into seeking the advice of a personal trainer. They will be able to give you a much more individualized approach than I or anyone over the internet can.

Hope this helps!

No Profile Pic
Posted Fri, 06/02/2017 - 01:28
Abraham

Hi. When it says 6 sets of 2-5 reps, do you mean 6x5 or 6x2 then as you go up in reps does the sets go down? Thanks

JoshEngland's picture
Posted Fri, 06/02/2017 - 15:52
JoshEngland

Hi Abraham,

It means you can do 4-6 sets of 2-5 reps. The choice is yours.

You could do 6x5 or 6x2 or a mixture of rep counts like 6 x 5, 5, 3, 3, 2, 2.

Whatever you decide on though, I'd recommend trying to be consistent with it for a while so you can determine if you are seeing strength increases.

Hope this helps!

No Profile Pic
Posted Sun, 05/28/2017 - 22:06
Abraham

Trap bar alternative?

JoshEngland's picture
Posted Tue, 05/30/2017 - 09:28
JoshEngland

Hi Abraham,

You could easily sub out the trap bar variation for your preferred choice of deadlift. However, the one that'd best mimic it would be a dumbbell deadlift (pulling with grip to the side as opposed to in front of the body).

Hope this helps!

No Profile Pic
Posted Sun, 05/28/2017 - 20:30
Abraham

Hi nice program. I wanted to add in arms and calfs, how would i add them in?

JoshEngland's picture
Posted Tue, 05/30/2017 - 09:27
JoshEngland

Hi Abraham,

I'd recommend adding in arms on upper days and calves on lower days. I'd simply add 1-3 exercises for each biceps, triceps, and calves and perform 2-3 exercises of each for 4-8 repetitions.

Hope this helps!.