{"id":15055,"date":"2023-04-06T10:28:08","date_gmt":"2023-04-06T14:28:08","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15055"},"modified":"2023-04-06T10:28:14","modified_gmt":"2023-04-06T14:28:14","slug":"4-day-powerlifting-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-powerlifting-program-with-pdf","title":{"rendered":"4 Day Powerlifting Program for Ultimate Strength w\/PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow powerlifting routine that can help you increase your strength safely, strategically, and effectively, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the ultimate 4 day powerlifting program that will help you break your old personal record (PR) and set a new one.<\/p>\n\n\n\n<p>This program will not only maximize your strength but also help you build mass, boost athletic performance, and improve body composition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Perform a Powerlifting 4 Day Split?<\/strong><\/h2>\n\n\n\n<p>Powerlifting is a strength training program that helps bolster muscles and scale up your lifting ability. And it isn\u2019t limited to powerlifters only.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Multiple studies have shown lifting weights helps athletes perform better where strength is needed.<\/p>\n\n\n\n<p>However, it is best to understand the <a href=\"https:\/\/www.t-nation.com\/training\/the-pros-and-cons-of-powerlifting-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">benefits and risks of powerlifting training<\/a> before starting this program. <\/p>\n\n\n\n<p>It is also best to take professional help if you&#8217;re unsure whether you should start powerlifting.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Powerlifting Split Routine for Ultimate Strength Gain<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press.jpg\" alt=\"Powerlifting Bench Press\" class=\"wp-image-15078\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><strong>Summary<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suggested Program Duration:<\/strong> 3 Months<\/li>\n\n\n\n<li><strong>Sessions\/Week:<\/strong> Four<\/li>\n\n\n\n<li><strong>Duration\/Session: <\/strong>60-75 minutes<\/li>\n\n\n\n<li><strong>Purpose:<\/strong> Progressively Increase Strength<\/li>\n\n\n\n<li><strong>Targeted Gender:<\/strong> Male and Female<\/li>\n\n\n\n<li><strong>Workout Level: <\/strong>Intermediate<\/li>\n\n\n\n<li><strong>Supportive equipment needed:<\/strong>&nbsp;Lifting belt, knee sleeves, wrist wraps, and knee wraps. These equipments enhance performance and reduce the chances of injuries.<\/li>\n<\/ul>\n\n\n\n<p><strong>Schedule<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong> &#8211; Squat + Hypertrophy Workout<\/li>\n\n\n\n<li><strong>Tuesday<\/strong> &#8211; OFF<\/li>\n\n\n\n<li><strong>Wednesday<\/strong> &#8211; Bench Press + Hypertrophy<\/li>\n\n\n\n<li><strong>Thursday<\/strong> &#8211; OFF<\/li>\n\n\n\n<li><strong>Friday<\/strong> &#8211; Deadlift + Hypertrophy<\/li>\n\n\n\n<li><strong>Saturday<\/strong> &#8211; Core + Mobility Training<\/li>\n\n\n\n<li><strong>Sunday<\/strong> &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>You&#8217;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.<\/p>\n\n\n\n<p>Other than these exercises, you&#8217;ll also do hypertrophy and mobility exercises to gain mass and <a href=\"https:\/\/thefitnessphantom.com\/30-day-full-body-stretching-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13150\" rel=\"noreferrer noopener\">improve flexibility<\/a>. <\/p>\n\n\n\n<p>This will overall help you increase your one-rep max and take your fitness to the next level.<\/p>\n\n\n\n<p><strong>Warm-up:&nbsp;<\/strong>It\u2019s 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. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Squat and Hypertrophy Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong><a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises#2_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat<\/a><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8<\/td><td>50% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>2<\/td><td>6<\/td><td>60% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>3<\/td><td>5<\/td><td>80% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>4<\/td><td>4<\/td><td>85% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>5<\/td><td>2<\/td><td>85% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>6<\/td><td>1<\/td><td>100% of your 1RM<\/td><td>3-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong>Hypertrophy Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Barbell Overhead Press<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/jfSxbT-65ow\" target=\"_blank\" rel=\"noreferrer noopener\">Block Pull\/Off Block DL<\/a><\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Bench Press and Power Training<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong><a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Press<\/a><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8<\/td><td>50% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>2<\/td><td>6<\/td><td>60% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>3<\/td><td>5<\/td><td>80% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>4<\/td><td>4<\/td><td>85% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>5<\/td><td>2<\/td><td>85% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>6<\/td><td>1<\/td><td>100% of your 1RM<\/td><td>3-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong>Hypertrophy Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#4_Close_Grip_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#8_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Bench Press<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Deficit pushups<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=YMyLYJDeb60\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat Against Bands<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Deadlift and Hypertrophy Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong><a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises#3_Barbell_Conventional_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Conventional Deadlift<\/a><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8<\/td><td>50% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>2<\/td><td>6<\/td><td>60% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>3<\/td><td>5<\/td><td>80% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>4<\/td><td>4<\/td><td>85% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>5<\/td><td>2<\/td><td>85% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>6<\/td><td>1<\/td><td>100% of your 1RM<\/td><td>3-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong>Hypertrophy Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>6-8<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Core + Mobility Training<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong>Core Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Half Kneeling Dumbbell Chops: 10 reps on each side<\/li>\n\n\n\n<li>Ab Wheel Rollout: 10 reps<\/li>\n\n\n\n<li>Hanging Knee Raises: 10 reps<\/li>\n\n\n\n<li>Front Plank: 60-sec<\/li>\n\n\n\n<li>Lateral Plank: 30-sec\/side<\/li>\n\n\n\n<li>Perform three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-medium-font-size\"><strong>Mobility Training<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Foam Rolling (Upper Body): 90-sec<\/li>\n\n\n\n<li>Foam Rolling (Lower Body): 90-sec<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=t4Zz6-aG8Iw\" target=\"_blank\" rel=\"noreferrer noopener\">90\/90 Hip Stretch<\/a>: 30-sec\/side<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=cRfw5zIBqvI\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Hip Distraction<\/a>: 30-sec\/side<\/li>\n\n\n\n<li>Glute-Ham Raise: 90-sec<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-lower-back-workout#9_Cat-Cow_Pose\" target=\"_blank\" rel=\"noreferrer noopener\">Cat-cow stretches<\/a>: 1 min<\/li>\n\n\n\n<li>Repeat twice<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Powerlifting Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-5b850194-f8fc-4c28-a57e-29ad662f4d6e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/4-day-powerlifting-split-routine.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-day-powerlifting-split-routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/4-day-powerlifting-split-routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5b850194-f8fc-4c28-a57e-29ad662f4d6e\" download>Download<\/a><\/div>\n\n\n\n<p>Once you complete this program, you can try a <a href=\"https:\/\/thefitnessphantom.com\/5-day-powerlifting-split-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"9896\" rel=\"noreferrer noopener\">five-day powerlifting workout routine<\/a> to challenge strength further.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1680686469245\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Should You Do Powerlifting Four Times a Week?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>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.<\/p>\n<p>Moreover, you&#8217;ll get three full rest days for rest and recovery so you can train hard and intensely when you hit the gym again.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1680696292199\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Much Weight Should You Increase Every Week?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can increase load anywhere from 1-2% to reach a new level every week. Suppose you\u2019re currently lifting 100 kg (220 lbs); then, you should aim for 101-102 kg in the next week. You can set your target accordingly.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow powerlifting routine that can help you increase your strength safely, strategically, and effectively, you&#8217;ve come to the right place. In this article, I&#8217;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 &#8230; <a title=\"4 Day Powerlifting Program for Ultimate Strength w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-powerlifting-program-with-pdf\" aria-label=\"Read more about 4 Day Powerlifting Program for Ultimate Strength w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,391],"tags":[386,444],"class_list":["post-15055","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-powerlifting","tag-powerlifting","tag-strength-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15055","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=15055"}],"version-history":[{"count":25,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15055\/revisions"}],"predecessor-version":[{"id":15086,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15055\/revisions\/15086"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15077"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=15055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=15055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=15055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}