training days each week
Powerbuilding · 4 days
workout plan.
Intermediate · 4 days per week. Practice squat, bench and deadlift while keeping enough accessory work for muscle gain. Use it as written or change every exercise in the Setz workout builder.
Try this split in Setzbig-lift practice plus muscle-building accessories
Keep the order flexible around recovery.
Every day.
Every exercise.
This is a practical starting point, not a locked prescription. Keep the structure long enough to compare performance, then adjust volume and exercise choice to match your recovery and equipment.Squat focus
- Back Squat
- Romanian Deadlift
- Leg Press
- Leg Extension
- Cable Crunch
Bench focus
- Barbell Bench Press
- Paused Bench Press
- Barbell Row
- Dumbbell Lateral Raise
- Cable Triceps Pushdown
Deadlift focus
- Conventional Deadlift
- Leg Press
- Barbell Hip Thrust
- Lying Leg Curl
- Standing Calf Raise
Upper volume
- Incline Dumbbell Press
- Pull-Up
- Machine Shoulder Press
- Seated Cable Row
- Dumbbell Curl
- Cable Overhead Extension
Run the split.
Beat your baseline.
Repeat comparable work.
Keep the main movements stable enough that weight, repetitions, and set volume mean something from one session to the next.
Make one clear move.
Add a clean repetition, use a small weight increase, or complete more useful work without letting technique collapse.
Review the whole week.
Use the Setz muscle overview to catch training gaps that one strong lift or one hard workout can hide.
Make the plan
repeatable.
Is this Powerbuilding · 4 days plan good for intermediate lifters?
It is designed as a intermediate starting point. Exercise technique, recovery, and available training time still decide whether the weekly workload is appropriate for you.
How long should I follow this workout split?
Keep the core structure stable for several comparable weeks. Change the plan when your schedule, recovery, equipment, or training goal changes—not because one workout felt unusually easy or hard.
How does Setz track progress on this plan?
Setz brings the previous weight and repetitions into each set, compares the completed volume, saves the workout baseline, and shows muscle-group coverage across the week.