Workout of the Week 95: 4-Day Push-Pull Maximum Strength Workout

Learn from Olympic coaches & work with elite athletes: https://www.skool.com/strength-condit... In this Workout of the Week, we focus on one goal: developing maximum strength. This four-day full-body program uses a push-pull division, combining total-body, lower-body, upper-body, and unilateral movements. The exercise selection is built around Olympic lift variations, squatting, hinging, pushing and pulling movements. Develop maximum strength Train the fundamental push and pull movement patterns Combine bilateral and unilateral strength exercises 85–100% 1RM 1–3 reps Medium-hard to near-maximum exertion Maximum effort The program uses heavy compound movements as the foundation, with secondary upper-body and unilateral exercises. 4 days per week Full-body training Push-pull split Station training Two consecutive training days → rest → two consecutive training days Exercises ordered from most complex to least complex Each workout follows the same basic structure: 1. Total-body push or pull 2. Lower-body push or pull 3. Upper-body push or pull 4. Unilateral lower-body push or pull Power clean Trap bar deadlift Bench row Single-leg RDL 3 × 3 @ 85% 1RM with 5 minutes rest between sets. Push press Back squat Bench press Bulgarian split squat 3 × 3 @ 85% 1RM with 5 minutes rest between sets. Clean pull Deadlift Pull-up Single-leg hip thrust 3 × 3 @ 85% 1RM with 5 minutes rest between sets. Push press Front squat Shoulder press Walking lunges 3 × 3 @ 85% 1RM with 5 minutes rest between sets. 💡 The key idea: Push and pull are defined by the direction of the external resistance relative to the body. A movement can look biomechanically similar to another exercise but still be classified differently based on whether the resistance is being pushed away from or pulled toward the body. The program also demonstrates how total-body, bilateral and unilateral exercises can be combined within a full-body maximum-strength program. 📥 Download the full 4-week program to see the complete progression, sets, reps and intensities. Inside the membership, you’ll also get access to the complete 4-week periodized program plus 94+ previous Workout of the Week programs. 👉 Join the membership and get the complete 4-week program. https://christianbosse.com/product/me... #StrengthAndConditioning #MaximumStrength #StrengthTraining #PushPullTraining #SAndC #AthleteDevelopment #WorkoutOfTheWeek #SportsPerformance