Powerlifting Strength 4 Days routine
Squat and bench twice a week and deadlift once, with accessories that don't add unnecessary lower back fatigue.
- 4days a week
- 85 minper session
- 13exercises
- 12weeks
- 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 Squat | Quads | 5 × 3–5 | 2 | 3:30 |
| 2 | Front Squat | Quads | 3 × 6–8 | 2 | 2:30 |
| 3 | Barbell Romanian Deadlift | Hamstrings | 3 × 8–10 | 2 | 2:00 |
| 4 | Barbell Bench PressTechnique: 75% of the bench day load. | Chest | 3 × 5 | 3 | 2:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 5 × 3–5 | 2 | 3:30 |
| 2 | Close Grip Bench Press | Triceps | 3 × 6–8 | 2 | 2:30 |
| 3 | Dumbbell Incline Bench Press | Chest | 3 × 8–10 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Deadlift | Hamstrings | 4 × 3–5 | 2 | 4:00 |
| 2 | Lying Hamstring Curl | Hamstrings | 3 × 8–12 | 2 | 2:00 |
| 3 | Incline Dumbbell Row | Back | 3 × 8–10 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back SquatTechnique: 75% of the squat day load. | Quads | 3 × 4–6 | 3 | 3:00 |
| 2 | Lat Pulldown Neutral Grip | Back | 3 × 8–12 | 2 | 1:30 |
| 3 | Dumbbell Shoulder Press | Shoulders | 3 × 8–12 | 2 | 1:30 |
| 4 | Cable Face Pull | Rear delts | 3 × 15–20 | 2 | 1:00 |
| 5 | Plank | Core | 3 × 30 s | — | 1:00 |
Rest between sets, in minutes.
How to progress
Add 2.5 kg on the main lifts when you complete all sets at the indicated RIR; if you fail two sessions in a row, drop 10% and build back up.
- 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 a long time and can handle more volume.
- You have 4 days a week and about 85 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
- Max strength 4 days4 days · 90 min · 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 Powerlifting Strength 4 Days routine?
It's designed for 12 weeks, with 4 sessions of about 85 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 10 sets for the hamstrings per week. That's 50 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.
