4-DAY SPLIT

STRENGTH PROGRAM
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INTRODUCTION
This 12-week program follows a block
progression that works off the following training
split:

Lower 1: Bilateral Squat + Hinge

Upper 1: Horizontal Push + Pull
Lower 2: Single-Leg Squat + Hinge
Upper 2: Vertical Push + Pull

I have added machines to this program.

However, free weight variations can be used.
For example, swap the Leg Curl Machine
(hamstrings) for a DB Stiff-Leg Deadlift, or the
Leg Extension Machine for Heels Elevated
Goblet Squats, etc.
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EXERCISE SELECTION
LOWER 1 UPPER 1 LOWER 2 UPPER 2
BILATERAL SQUAT + HINGE HORIZONTAL PUSH + PULL SINGLE-LEG SQUAT + HINGE VERTICAL PUSH + PULL

EXERCISE EXERCISE EXERCISE EXERCISE

BB BACK SQUAT BB BENCH PRESS DB RFESS PULL-UP / CHIN-UP

BB DEADLIFT BB BENT-OVER ROW DB LATERAL LUNGE BB STRICT PRESS

LEG EXTENSION MACHINE LAT PULL DOWN

INCLINE DB PRESS DB SLRDL
(QUADS) (MACHINE / CABLES)

LEG CURL MACHINE

DB SINGLE-ARM ROW DB SINGLE-LEG CALF RAISE SEATED DB PRESS
(HAMSTRINGS)

AB ROLL-OUT GHD HIP/BACK EXTENSION MB RUSSIAN TWIST HANGING KNEE RAISE

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PROGAM PROGRESSION
Here’s the Volume & Intensity Progression throughout this
program: It follows a Block Model with 4-week
progressions.

Week 1: 4x10 at 65% / RPE 6-7

Week 2: 5x5 at 75% / RPE 8
Block 1
Week 3: 3x3 at 85% / RPE 9
Week 4: 3x8 at 65% / RPE 6

Week 5: 4x10 at 67.5% / RPE 7

Week 6: 5x5 at 77.5% / RPE 8
Block 2
Week 7: 3x3 at 87.5% / RPE 9-10
Week 8: 3x8 at 67.5% / RPE 6-7

Week 9: 4x10 at 70% / RPE 7-8

Week 10: 5x5 at 80% / RPE 8-9
Block 3
Week 11: 3x3 at 90% / RPE 10
Week 12: 3x8 at 70% / RPE 7
 BECOME THE EXPERT

PHASE 1: WEEK 1
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

65% 65%
BB BACK BB BENCH RPE PULL-UP / 3xMax RPE
4x10 RPE 4x10 RPE DB RFESS 4x10 ES
SQUAT PRESS 6-7 CHIN-UP Reps 9-10
6-7 6-7

65% 65%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 4x10 RPE 4x12 4x6 ES 4x10 RPE
OVER ROW 6-7 LUNGE 6-7 PRESS
6-7 6-7

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x12 4x12 DB SLRDL 4x12 ES 4x12
6-7 PRESS 6-7 6-7 DOWN 6-7
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x12 4x12 LEG CALF 4x12 ES 4x12
MACHINE 6-7 ARM ROW 6-7 6-7 PRESS 6-7
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x5 HIP/BACK 4x10 4x10 ES 3x10
6 6 TWIST 6 KNEE RAISE 6
EXTENSION
 BECOME THE EXPERT

PHASE 1: WEEK 2
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

75% 75%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
5x5 RPE 5x5 RPE DB RFESS 5x5 ES
SQUAT PRESS 8 CHIN-UP REPS 9-10
8 8

75% 75%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 5x5 RPE 4x10 4x5 ES 5x5 RPE
OVER ROW 8 LUNGE 8 PRESS
8 8

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x10 4x10 DB SLRDL 4x10 ES 4x10
8 PRESS 8 8 DOWN 8
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x10 4x10 LEG CALF 4x10 ES 4x10
MACHINE 8 ARM ROW 8 8 PRESS 8
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x6 HIP/BACK 4x12 4x15 ES 3x12
7 7 TWIST 7 KNEE RAISE 7
EXTENSION
 BECOME THE EXPERT

PHASE 1: WEEK 3
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

85% 85%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
3x3 RPE 3x3 RPE DB RFESS 3x3 ES
SQUAT PRESS 9 CHIN-UP REPS 9-10
9 9

85% 85%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 3x3 RPE 4x8 4x4 ES 3x3 RPE
OVER ROW 9 LUNGE 9 PRESS
9 9

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x8 4x8 DB SLRDL 4x8 ES 4x8
9 PRESS 9 9 DOWN 9
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x8 4x8 LEG CALF 4x8 ES 4x8
MACHINE 9 ARM ROW 9 9 PRESS 9
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x8 HIP/BACK 4x15 4x20 ES 3x15
8 8 TWIST 8 KNEE RAISE 8
EXTENSION
 BECOME THE EXPERT

PHASE 1: WEEK 4
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

65% 65%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
3x8 RPE 3x8 RPE DB RFESS 3x8 ES
SQUAT PRESS 6 CHIN-UP REPS 9-10
6 6

65% 65%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 3x8 RPE 4x8 4x4 ES 3x8 RPE
OVER ROW 7 LUNGE 7 PRESS
6 6

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x8 4x8 DB SLRDL 4x8 ES 4x8
7 PRESS 7 7 DOWN 7
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x8 4x8 LEG CALF 4x8 ES 4x8
MACHINE 7 ARM ROW 7 7 PRESS 7
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x5 HIP/BACK 4x10 4x10 ES 3x10
6 6 TWIST 6 KNEE RAISE 6
EXTENSION
 BECOME THE EXPERT

PHASE 2: WEEK 1
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

67.5% 67.5%
BB BACK BB BENCH RPE PULL-UP / 3xMax RPE
4x10 RPE 4x10 RPE DB RFESS 4x10 ES
SQUAT PRESS 7 CHIN-UP Reps 9-10
7 7

67.5% 67.5%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 4x10 RPE 4x12 4x6 ES 4x10 RPE
OVER ROW 7-8 LUNGE 7-8 PRESS
7 7

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x12 4x12 DB SLRDL 4x12 ES 4x12
7-8 PRESS 7-8 7-8 DOWN 7-8
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x12 4x12 LEG CALF 4x12 ES 4x12
MACHINE 7-8 ARM ROW 7-8 7-8 PRESS 7-8
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x8 HIP/BACK 4x15 4x20 ES 3x15
8 8 TWIST 8 KNEE RAISE 8
EXTENSION
 BECOME THE EXPERT

PHASE 2: WEEK 2
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

77.5% 77.5%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
5x5 RPE 5x5 RPE DB RFESS 5x5 ES
SQUAT PRESS 8 CHIN-UP REPS 9-10
8 8

77.5% 77.5%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 5x5 RPE 4x10 4x5 ES 5x5 RPE
OVER ROW 8-9 LUNGE 8-9 PRESS
8 8

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x10 4x10 DB SLRDL 4x10 ES 4x10
8-9 PRESS 8-9 8-9 DOWN 8-9
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x10 4x10 LEG CALF 4x10 ES 4x10
MACHINE 8-9 ARM ROW 8-9 8-9 PRESS 8-9
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x10 HIP/BACK 4x20 4x25 ES 3x20
8 8 TWIST 8 KNEE RAISE 8
EXTENSION
 BECOME THE EXPERT

PHASE 2: WEEK 3
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

87.5% 87.5%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
3x3 RPE 3x3 RPE DB RFESS 3x3 ES
SQUAT PRESS 9 CHIN-UP REPS 9-10
9 9

87.5% 87.5%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 3x3 RPE 4x8 4x4 ES 3x3 RPE
OVER ROW 9-10 LUNGE 9-10 PRESS
9 9

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x8 4x8 DB SLRDL 4x8 ES 4x8
9-10 PRESS 9-10 9-10 DOWN 9-10
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x8 4x8 LEG CALF 4x8 ES 4x8
MACHINE 9-10 ARM ROW 9-10 9-10 PRESS 9-10
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x10 HIP/BACK 4x20 4x25 ES 3x20
8 8 TWIST 8 KNEE RAISE 8
EXTENSION
 BECOME THE EXPERT

PHASE 2: WEEK 4
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

67.5% 67.5%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
3x8 RPE 3x8 RPE DB RFESS 3x8 ES
SQUAT PRESS 6-7 CHIN-UP REPS 9-10
6-7 6-7

67.5% 67.5%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 3x8 RPE 4x8 4x4 ES 3x8 RPE
OVER ROW 7 LUNGE 7 PRESS
6-7 6-7

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x8 4x8 DB SLRDL 4x8 ES 4x8
7 PRESS 7 7 DOWN 7
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x8 4x8 LEG CALF 4x8 ES 4x8
MACHINE 7 ARM ROW 7 7 PRESS 7
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x8 HIP/BACK 4x15 4x15 ES 3x15
6 6 TWIST 6 KNEE RAISE 6
EXTENSION
 BECOME THE EXPERT

PHASE 3: WEEK 1
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

70% 70%
BB BACK BB BENCH RPE PULL-UP / 3xMax RPE
4x10 RPE 4x10 RPE DB RFESS 4x10 ES
SQUAT PRESS 7-8 CHIN-UP Reps 9-10
7-8 7-8

70% 70%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 4x10 RPE 4x12 4x6 ES 4x10 RPE
OVER ROW 7-8 LUNGE 7-8 PRESS
7-8 7-8

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x12 4x12 DB SLRDL 4x12 ES 4x12
7-8 PRESS 7-8 7-8 DOWN 7-8
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x12 4x12 LEG CALF 4x12 ES 4x12
MACHINE 7-8 ARM ROW 7-8 7-8 PRESS 7-8
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x12 HIP/BACK 4x25 4x30 ES 3x25
8-9 8-9 TWIST 8-9 KNEE RAISE 8-9
EXTENSION
 BECOME THE EXPERT

PHASE 3: WEEK 2
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

80% 80%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
5x5 RPE 5x5 RPE DB RFESS 5x5 ES
SQUAT PRESS 8-9 CHIN-UP REPS 9-10
8-9 8-9

80% 80%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 5x5 RPE 4x10 4x5 ES 5x5 RPE
OVER ROW 8-9 LUNGE 8-9 PRESS
8-9 8-9

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x10 4x10 DB SLRDL 4x10 ES 4x10
8-9 PRESS 8-9 8-9 DOWN 8-9
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x10 4x10 LEG CALF 4x10 ES 4x10
MACHINE 8-9 ARM ROW 8-9 8-9 PRESS 8-9
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x12 HIP/BACK 4x25 4x30 ES 3x25
8-9 8-9 TWIST 8-9 KNEE RAISE 8-9
EXTENSION
 BECOME THE EXPERT

PHASE 3: WEEK 3
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

90% 90%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
3x3 RPE 3x3 RPE DB RFESS 3x3 ES
SQUAT PRESS 10 CHIN-UP REPS 9-10
10 10

90% 90%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 3x3 RPE 4x8 4x4 ES 3x3 RPE
OVER ROW 10 LUNGE 10 PRESS
10 10

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x8 4x8 DB SLRDL 4x8 ES 4x8
10 PRESS 10 10 DOWN 10
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x8 4x8 LEG CALF 4x8 ES 4x8
MACHINE 10 ARM ROW 10 10 PRESS 10
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x15 HIP/BACK 4x30 4x40 ES 3x30
9-10 9-10 TWIST 9-10 KNEE RAISE 9-10
EXTENSION
 BECOME THE EXPERT

PHASE 3: WEEK 4
LOWER 1 UPPER 1 LOWER 2 UPPER 2

EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE EXERCISE SETS/REPS RPE

70% 70%
BB BACK BB BENCH RPE PULL-UP / 3xMAX RPE
3x8 RPE 3x8 RPE DB RFESS 3x8 ES
SQUAT PRESS 7 CHIN-UP REPS 9-10
7 7

70% 70%
BB BENT- RPE DB LATERAL RPE BB STRICT
BB DEADLIFT 3x8 RPE 4x8 4x4 ES 3x8 RPE
OVER ROW 7 LUNGE 7 PRESS
7 7

LEG
RPE INCLINE DB RPE RPE LAT PULL RPE
EXTENSION 4x8 4x8 DB SLRDL 4x8 ES 4x8
7 PRESS 7 7 DOWN 7
MACHINE

DB SINGLE-
LEG CURL RPE DB SINGLE- RPE RPE SEATED DB RPE
4x8 4x8 LEG CALF 4x8 ES 4x8
MACHINE 7 ARM ROW 7 7 PRESS 7
RAISE

GHD
RPE RPE MB RUSSIAN RPE HANGING RPE
AB ROLL-OUT 4x10 HIP/BACK 4x20 4x20 ES 3x20
6-7 6-7 TWIST 6-7 KNEE RAISE 6-7
EXTENSION
 BECOME THE EXPERT

1RM’S
1 Rep Maxes (most you can lift for 1 repetition) can be completed before and after the 12-week program: I often use
“Training Maxes” – the most you can lift with minimal breakdown in form (and RPE 10 but not an absolute max).
Note: You can also estimate your 1RMs from Rep Maxes.

1RMs can be performed one session or spread across the week in a way that suits you.

1RM’S
EXERCISE
BB BACK SQUAT

BB DEADLIFT

BB BENCH PRESS

BB STRICT PRESS
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1RM PROTOCOL
% / LOAD SETS REPS REST

UNLOADED BARBELL 1-2 8-10 1 MIN

30-40% 1-2 6-8 1 MIN
50-60% 1 3-5 1-2 MINS
75-85% 1 1-2 2-3 MINS
90-95% 1 1 3-5 MINS

1st 1RM ATTEMPT

If going for a 2nd attempt, rest for 3-5+ minutes, -/+ 2.5-5% and go for the 2nd attempt.
 BECOME THE EXPERT

THE RPE SCALE

RPE INTENSITY

1-2 Very easy

3 Easy

4 Moderate

5-6 Somewhat hard

7-8 Hard

9 Very hard

10 Maximal
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