4-Day Powerlifting Workout Split for Maximum Strength Gains

Powerlifting is one of the most effective training styles for building maximal strength, muscle mass, and mental toughness. Unlike traditional bodybuilding routines that focus on aesthetics, powerlifting revolves around increasing strength in three core lifts: the squat, bench press, and deadlift. A structured 4 day powerlifting workout split allows you to train each lift with high intensity while still allowing enough recovery to grow stronger week after week.

In this guide, you’ll learn a complete 4 day powerlifting split designed to improve strength, boost hypertrophy, and optimize recovery. Whether you’re a beginner transitioning into powerlifting or an intermediate lifter looking to break plateaus, this plan will help you increase your total and build a powerful physique.

Why Follow a 4 Day Powerlifting Workout Split?

Training four days per week is ideal for powerlifters because it balances training volume, intensity, and recovery. Powerlifting requires heavy compound lifts that stress the central nervous system, joints, and muscles. A 4 day split ensures you can push heavy weights while avoiding overtraining.

Benefits of a 4 Day Powerlifting Split

• More frequency for the big three lifts
• Better recovery between heavy sessions
• Increased training volume for hypertrophy
• Improved strength progression
• Structured programming for consistent gains

Compared to full-body or 3-day programs, a 4 day split allows more specialization while still leaving enough rest days for recovery.

How the 4 Day Powerlifting Workout Works

This program is designed around upper/lower powerlifting training, with a focus on heavy days and volume days. Each lift is trained at least once per week, with accessory exercises to support weak points.

Weekly Training Schedule

• Day 1: Squat Focus (Lower Body Strength)
• Day 2: Bench Focus (Upper Body Strength)
• Day 3: Deadlift Focus (Posterior Chain Strength)
• Day 4: Hypertrophy & Accessory Day

Rest days can be placed between sessions depending on your recovery and schedule.

Day 1: Squat Focus (Lower Body Strength)

This day is dedicated to building a strong squat while developing leg and core strength.

Main Lift: Barbell Back Squat 4 Day Powerlifting Workout

• 5 sets of 3–5 reps
• Rest: 3–5 minutes
  Focus on progressive overload. Increase weight gradually while maintaining perfect form.

Secondary Lift: Front Squat

• 4 sets of 6–8 reps
  Front squats improve quad strength and upright posture, which carry over to your competition squat.

Accessory Exercises 4 Day Powerlifting Workout

Romanian Deadlift (RDL)

• 4 sets of 8–10 reps
  Targets hamstrings and glutes, improving squat lockout power.

Leg Press

• 3 sets of 10–12 reps
  Adds volume without excessive spinal loading.

Hanging Leg Raises

• 3 sets of 12–15 reps
  Builds core stability, crucial for heavy squats.

Day 2: Bench Press Focus (Upper Body Strength)

This session builds maximal pressing strength and upper-body muscle mass.

Main Lift: Barbell Bench Press 4 Day Powerlifting Workout

• 5 sets of 3–5 reps
  Use competition-style technique with a controlled descent and explosive press.

Secondary Lift: Paused Bench Press

• 4 sets of 4–6 reps
  Pause at the bottom to build power off the chest and improve control.

Accessory Exercises 4 Day Powerlifting Workout

Incline Dumbbell Press

• 4 sets of 8–10 reps
  Targets upper chest and shoulders for pressing strength.

Barbell Row

• 4 sets of 8–10 reps
  Balances pressing volume and strengthens the upper back for bench stability.

Triceps Dips or Close-Grip Bench 4 Day Powerlifting Workout

• 3 sets of 10–12 reps
  Improves lockout strength in the bench press.

Day 3: Deadlift Focus (Posterior Chain Strength)

Deadlift day is the heaviest and most demanding session. It targets the posterior chain and grip strength.

Main Lift: Conventional or Sumo Deadlift

• 5 sets of 2–4 reps
  Use heavy loads and full recovery between sets.

Secondary Lift: Deficit Deadlift or Block Pull

• 4 sets of 4–6 reps
  Helps strengthen weak points in the pull.

Accessory Exercises

Barbell Hip Thrust 4 Day Powerlifting Workout

• 4 sets of 8–10 reps
  Builds glute strength for powerful lockouts.

Lat Pulldown or Pull-Ups

• 4 sets of 8–12 reps
  Strong lats improve deadlift stability and pulling strength.

Farmer’s Walk

• 3 rounds of 30–40 seconds
  Enhances grip strength and core stability.

Day 4: Hypertrophy & Accessory Day Powerlifting Workout

This day focuses on building muscle, addressing weak points, and improving technique.

Primary Movement: Tempo Squat or Bench

• 4 sets of 6–8 reps
  Slow eccentric phases improve control and muscle activation.

Accessory Exercises

Dumbbell Bench Press

• 4 sets of 8–12 reps
  Adds chest volume and shoulder stability.

Bulgarian Split Squat 4 Day Powerlifting Workout

• 3 sets of 8–10 reps per leg
  Improves unilateral leg strength and balance.

Face Pulls

• 3 sets of 12–15 reps
  Strengthens rear delts and upper back for shoulder health.

Barbell Curl + Skull Crushers Superset

• 3 sets of 10–12 reps
  Builds arm size and supports pressing and pulling performance.

Progressive Overload Strategy for 4 Day Powerlifting Workout

Progressive overload is the key to powerlifting success. The goal is to gradually increase weight, reps, or volume over time.

Simple Progression Method

• Add 2.5–5 lbs to main lifts each week
• Increase accessory reps before adding weight
• Use deload weeks every 4–6 weeks

Tracking your lifts is essential. Keep a training log to monitor progress and identify plateaus.

Recommended Sets, Reps, and Intensity

Powerlifting training uses a mix of low reps for strength and moderate reps for hypertrophy.

Strength Work

• 1–5 reps per set
• 80–95% of 1RM

Hypertrophy Work

• 6–12 reps per set
• 60–80% of 1RM

Balancing both rep ranges ensures strength gains while building muscle mass.

Rest Periods for 4 Day Powerlifting Workout

Rest is critical when lifting heavy weights.

• Main lifts: 3–5 minutes
• Accessory lifts: 60–120 seconds
• Isolation exercises: 30–60 seconds

Longer rest periods improve performance on heavy compound lifts.

Nutrition for 4 Day Powerlifting Workout Strength Gains

Training alone isn’t enough. Proper nutrition fuels performance and recovery.

Calorie Intake

To gain strength and muscle, you need a calorie surplus. Aim for 250–500 extra calories per day.

Protein Intake

Consume 0.7–1 gram of protein per pound of body weight. Protein supports muscle repair and growth.

Carbohydrates

Carbs fuel heavy training sessions. Focus on whole grains, fruits, and starchy vegetables.

Healthy Fats

Include healthy fats from nuts, avocados, and olive oil to support hormones and recovery.

Recovery Tips for Powerlifters

Recovery is just as important as training.

Sleep

Aim for 7–9 hours of sleep per night to maximize strength gains.

Mobility Work

Incorporate stretching and foam rolling to maintain joint health.

Deload Weeks

Every 4–6 weeks, reduce volume and intensity to allow your body to recover and adapt.

Common Mistakes in Powerlifting Training

Avoid these mistakes to maximize your progress.

Ignoring Technique

Poor form increases injury risk and limits strength gains. Focus on proper squat, bench, and deadlift mechanics.

Overtraining

More isn’t always better. Heavy lifting requires recovery.

Neglecting Accessories

Accessory exercises strengthen weak points and prevent imbalances.

Skipping Warm-Ups

Always warm up with light sets and mobility drills before heavy lifts.

Who Should Follow a 4 Day Powerlifting Workout Split?

This program is ideal for:

• Beginner to intermediate powerlifters
• Lifters transitioning from bodybuilding to strength training
• Athletes looking to build maximal strength
• Anyone wanting a structured strength program

If you’re advanced, you can increase volume and intensity or customize weak-point training.

Sample 4 Day Powerlifting Workout Split Weekly Schedule

Here’s a sample weekly layout:

• Monday: Squat Focus
• Tuesday: Bench Focus
• Wednesday: Rest
• Thursday: Deadlift Focus
• Friday: Hypertrophy Day
• Saturday: Optional cardio or mobility
• Sunday: Rest

This schedule balances heavy lifting and recovery for optimal performance.

Cardio for Powerlifters

Cardio is often overlooked in powerlifting, but it improves conditioning and recovery.

Recommended Cardio Options

• Light cycling or walking (20–30 minutes)
• Rowing machine
• Low-intensity steady-state (LISS) cardio

Avoid excessive high-intensity cardio during heavy strength phases.

4 Day Powerlifting Workout Split for Beginners

If you’re new to powerlifting, reduce volume and intensity.

Beginner Adjustments

• Use 3 sets instead of 5
• Train at 60–75% of 1RM
• Focus on technique and consistency

As you gain experience, gradually increase intensity and volume.

Advanced 4 Day Powerlifting Workout Split Programming Tips

For experienced lifters, consider advanced programming techniques.

Wave Loading

Rotate heavy, medium, and light weeks to prevent plateaus.

RPE-Based Training

Use Rate of Perceived Exertion to adjust intensity based on daily performance.

Block Periodization

Structure training into hypertrophy, strength, and peaking phases.

Tracking Progress in 4 Day Powerlifting Workout Split

Tracking metrics helps ensure consistent progress.

Key Metrics to Track

• 1RM for squat, bench, and deadlift
• Body weight and body composition
• Training volume and intensity
• Recovery and sleep quality

Consistent tracking allows you to adjust your program for optimal results.

FAQs About 4 Day Powerlifting Workout Split

How long should I run this program?

Run the program for 8–12 weeks before making major changes.

Can I add bodybuilding exercises?

Yes. Accessories like curls, lateral raises, and calf raises can be added for aesthetics.

Is this program good for fat loss?

Yes, but combine it with a calorie deficit and light cardio.

Should I train to failure?

Avoid failure on main lifts. Save failure for accessory exercises.

Build Strength with a 4 Day Powerlifting Workout Split

A 4 day powerlifting workout split is one of the most effective ways to build raw strength, muscle mass, and mental resilience. By focusing on heavy compound lifts, progressive overload, and proper recovery, you can consistently increase your squat, bench, and deadlift numbers.

Whether your goal is to compete in powerlifting or simply become stronger, this structured program provides the foundation you need. Stay consistent, track your progress, fuel your body properly, and prioritize recovery. Strength gains don’t happen overnight—but with dedication and smart programming, you’ll see massive improvements in your performance and physique.

To maximize strength gains and improve your powerlifting performance, it’s important to combine structured training with supportive strength routines and progressive overload strategies. You can enhance your results by incorporating full-body strength sessions like this 30-Minute Kettlebell Workout For Total-Body Strength, which helps build explosive power and conditioning. For additional hypertrophy support, follow a 30-Minute Dumbbell Workout For Building Muscle to increase training volume and muscle growth. If you want to improve your overall strength foundation, check out this 45-Minute Powerlifting Workout Plan For Strength And Muscle Growth, which complements this 4-day split perfectly. You can also integrate functional strength methods from Barbell Circuit Workouts For Strength And Endurance to improve work capacity. Finally, understanding Progressive Overload Training A Cornerstone of Strength will help you consistently increase your squat, bench, and deadlift numbers over time.