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Competetive shot-putter model:Edit

Monday
Squats and pressing exercises

Wednesday
Pulling exercises such as cleans and snatches, and other back work

Thursday
Squats and presses

Saturday
Pulling exercises

Competetive powerlifter model:Edit

Monday
Bench press and related exercises

Wednesday
Squatting and deadlifting exercises

Thursday
Bench press and related exercises

Saturday
Squatting and deadlifting exercises

Intermediate 4 Day Split Template:Edit

Monday (Bench Press and Related Exercises)
Bench Press 5X5 (Sets Across)
(Press Assistance)
Push Press 1X5
or Standing DB Press 2X8
or Kettlebell Jerk 2x8
or KB Push Press 2x8
(alternate among the four)
Chin/Pull Ups 3X12 + Dips

Planks

Tuesday (Squats and Pulling Exercises)
Squats 5X5 (sets across)
Powercleans 5x3 (or Bentover BB Row 3x8)
GHR 5X10

Thursday (Press and Related Exercises)
Standing Press 5X5 (sets across)
(Bench Press Assistance)
DB Bench 3X6-12 (add weight when you get all 12)
Chin/Pull Ups 3x12 + Dips

Plankss

Friday (High Intensity Squat and Deadlift Exercises)
Front Squat 5X3
alternate weekly w/
Back Squat 3x1 or 3x2 or 3x3 (alternate rep scheme)
or
10x2 Box Squats (65% of 5x5 weight)

Bench Press 1x1 (to be done on weeks w/3x1 Front Squats. Eliminate Thursday bench on these weeks)
Deadlift 1X5 (every week)

Intermediate 4 Day Split:Edit

Monday

Squat or box squat 2-3 x 5

Glute/Ham Raises or pull throughs 3 x 10

Bent Row or Chest Supported row 4 x 6

Barbell or Dumbbell Curl 3 x 8


Wednesday

Bench Press or low board press 3 x 5, or 3 x 3

Incline Dumbbell Bench Press 4 x 8

Military or Dumbbell Shoulder Press 3 x 8

Skull Crushers 3 x 10


Friday

Deadlift or rack deadlift 2-3 x 5

Leg press 2 x 10

Chin or lat pull-down 4 x 6

Barbell or Dumbbell Curl 3 x 8

Calf Raises 3 x 15


Saturday

Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3

Dumbbell Bench Press 4x8

Military or Dumbbell Shoulder Press 3 x 8

Tricep pushdowns 3 x 10

Ab work 3 x 10


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