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Repigo Program

Intermediate Strength

An intermediate strength program built around the main compound lifts with four focused sessions per week.

Updated July 19, 2026 by Repigo Team

Split Type
Mixed Split
Days Per Week
4
Workouts
4

Choose This Program If

  • You have beginner strength experience and want more weekly training volume.
  • You want to keep improving squat, bench press, deadlift, and overhead press.
  • You want compound lifts plus volume days instead of a very minimal program.

How The Program Works

An intermediate strength program built around the main compound lifts. Train 4 days per week, for example Monday, Tuesday, Thursday, and Saturday.

Use controlled reps, keep 1-2 reps in reserve on most sets, and increase the load when you complete all prescribed sets and reps with good form.

Weekly Layout

  1. Day 1: Squat + Bench
  2. Day 2: Deadlift + Press
  3. Day 3: Rest
  4. Day 4: Bench + Squat Volume
  5. Day 5: Press + Deadlift Volume
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Squat + Bench

  • Barbell Squat: 4 sets x 5 reps
  • Barbell Bench Press: 4 sets x 5 reps
  • Barbell Bent-Over Row: 3 sets x 6 reps
  • Dumbbell Romanian Deadlift: 3 sets x 8 reps

Day 2: Deadlift + Press

  • Barbell Deadlift: 3 sets x 5 reps
  • Barbell Overhead Press: 4 sets x 5 reps
  • Cable Lat Pulldown: 3 sets x 8 reps
  • Barbell Front Squat: 3 sets x 5 reps

Day 3: Bench + Squat Volume

  • Barbell Bench Press: 5 sets x 5 reps
  • Barbell Squat: 3 sets x 6 reps
  • Seated Cable Row: 3 sets x 8 reps
  • Dumbbell Lateral Raise: 3 sets x 12 reps

Day 4: Press + Deadlift Volume

  • Barbell Overhead Press: 5 sets x 5 reps
  • Barbell Romanian Deadlift: 3 sets x 6 reps
  • Leg Press: 3 sets x 8 reps
  • Cable Triceps Pushdown: 3 sets x 10 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.