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Old 07-06-2009, 09:55 AM   #4
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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I vote for the 4 day. 5 days a week is generally overkill unless you're juicing.

If you don't want Saturday, try a more Westside Barbell approach to training...

Mon + Thurs = Upper
Tues + Fri = Lower

Personally, I like squatting and deadlifting after I do upper, so that I have a day off...but you aren't that way you could switch it around.

I used a similar program to the above for 4 months in 2007-2008. As far as setup, I will throw out an example that will maybe help to get your juices flowing...

MONDAY
-Bench
-Incline BB Press or DB Flat Bench Press or Pin Press or Floor Press

TUESDAY
-Squats
-Good Mornings
-Yates Rows

THURSDAY
-BB Military Press
-Speed Benches or work weakness with 1-2-3 board Press
-Closegrip Bench Press

FRIDAY
-Deadlifts
-Stiff Leg Deadlift
-DB Rows

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Or, another example...

xxxxxxxxxxxxxxxxxxxxxxxxx

MONDAY
-Bench
-Incline BB Press or DB Flat Bench Press or Pin Press or Floor Press

TUESDAY
-Good Mornings or Front Squats
-Upper Back Work

THURSDAY
-Shoulders, supplemental bench work and Triceps

FRIDAY
-Deadlifts and Squats
-Stiff Leg Deadlift

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Where do you feel the weak link is in your benching? Locking out? Off the chest?
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