Max strength 4 days routine
8-week block toward a strength peak: squat and bench three times a week, heavy deadlift once, and planned load increases.
- 4days a week
- 90 minper session
- 12exercises
- 8weeks
- Gain strength
- Strength
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back SquatWeeks 1–2 at RIR 2–3; weeks 3–6, add 2.5–5% per week at RIR 1–2; week 7, 2–3 reps at RIR 1 for 3 sets; week 8, deload or test. | Quads | 5 × 2–4 | 2 | 4:00 |
| 2 | Barbell Bench PressVolume: 80% of the heavy-day load. | Chest | 3 × 4–6 | 2 | 3:00 |
| 3 | Barbell Romanian Deadlift | Hamstrings | 3 × 6–8 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench PressWeeks 1–2 at RIR 2–3; weeks 3–6, add 2.5–5% per week at RIR 1–2; week 7, 2–3 reps at RIR 1 for 3 sets; week 8, deload or test. | Chest | 5 × 2–4 | 2 | 4:00 |
| 2 | Back SquatTechnique: 75% of the heavy-day load. | Quads | 3 × 4–6 | 3 | 3:00 |
| 3 | Close Grip Bench Press | Triceps | 3 × 5–6 | 2 | 2:30 |
| 4 | Incline Dumbbell Row | Back | 3 × 6–10 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | DeadliftWeeks 1–2 at RIR 2–3; weeks 3–6, add 2.5–5% per week at RIR 1–2; week 7, 2–3 reps at RIR 1 for 3 sets; week 8, deload or test. | Hamstrings | 3 × 2–4 | 2 | 4:00 |
| 2 | Lat Pulldown Neutral Grip | Back | 3 × 8–10 | 2 | 1:30 |
| 3 | Lying Hamstring Curl | Hamstrings | 3 × 8–10 | 2 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Front Squat | Quads | 3 × 5–6 | 2 | 2:30 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 6–8 | 2 | 2:00 |
| 3 | Barbell Shoulder Press | Shoulders | 3 × 6–8 | 2 | 2:00 |
| 4 | Cable Row | Back | 3 × 8–10 | 2 | 1:30 |
Rest between sets, in minutes.
How to progress
Weeks 1–2 at RIR 2–3; from week 3 to 6, increase the load 2.5–5% per week at RIR 1–2; week 7 with 2–3 heavy reps at RIR 1 for 3 sets; week 8 deload or test.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for years and can handle a lot of volume.
- You have 4 days a week and about 90 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
- Your goal is to gain strength.
Just starting out? Check out Strength 5x5 3 Days.
Other strength routines
- Powerlifting Strength 4 Days4 days · 85 min · Intermediate and advancedSee routine →
- Strength and hypertrophy hybrid 4 days4 days · 75 min · Intermediate and advancedSee routine →
- Strength 5x5 3 Days3 days · 60 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the Max strength 4 days routine?
It's designed for 8 weeks, with 4 sessions of about 90 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 11 sets for the chest, 11 sets for the quads, and 9 sets for the hamstrings per week. That's 46 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 2 to RIR 3.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
