4-Day Max Strength Split

4 days · 16 exercises

A strength plan for advanced lifters with one focus day each for the squat, bench press, deadlift and overhead press. The main lift is trained heavy for 3-5 reps with long rests, followed by 2-3 assistance exercises that shore up weak points. Progression through wave loading: increase the weight within the 3-5 rep range each week.