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-   -   the next killer....4 days a week (http://www.muscleandbrawn.com/forum/showthread.php?t=4608)

CoopDawg 11-04-2010 06:08 PM

the next killer....4 days a week
 
Okay guys in a month im gonna switch up to what im thinkin may be a upper/lower split, but i want to go kinda hardcore with it somethin like this

Monday
SOHP press
Bench Press
assistance


Tuesday

Squat
deadlift
assistance

wednesday-off day

Thursday-repeat monday

friday-repeat tuesday

glwanabe 11-04-2010 06:12 PM

I'll get back to you later. Heading out the door right now. You don't need anything fancy. basic compounds and heavy weight is what you need!!!

It has worked countless times for much bigger men than you.

CoopDawg 11-04-2010 06:15 PM

Okay bro hit me back whenever you have time

ricka182 11-04-2010 06:22 PM

A four day like that is my standard fallback routine. A few exceptions though for me..

Mon & Thur = Chest/Squat
Wed = Off/Abs
Tue & Fri = SOHP/Deads

That setup has given be the best gains in recent years..

BendtheBar 11-04-2010 06:24 PM

Quote:

Originally Posted by ricka182 (Post 91241)
A four day like that is my standard fallback routine. A few exceptions though for me..

Mon & Thur = Chest/Squat
Wed = Off/Abs
Tue & Fri = SOHP/Deads

That setup has given be the best gains in recent years..

That's a good start.

BendtheBar 11-04-2010 06:26 PM

Mon & Thur

Squat
Bench
Barbell Rows or Pull Ups
Abs

Tue & Fri

Deads
Overhead Press
Barbell Curls
Calves

dmaipa 11-04-2010 06:26 PM

^^ agree

BendtheBar 11-04-2010 06:27 PM

Or an A/B alternating on MWF:

A
Squats
Bench
Pull Ups or Barbell Rows (or alternate)
Calves
Abs


B
Deadlift
Overhead Press
Dips
Leg Curls
Barbell Curls

CoopDawg 11-04-2010 06:29 PM

Quote:

Originally Posted by ricka182 (Post 91241)
A four day like that is my standard fallback routine. A few exceptions though for me..

Mon & Thur = Chest/Squat
Wed = Off/Abs
Tue & Fri = SOHP/Deads

That setup has given be the best gains in recent years..

This actually looks pretty awesome i just had the concept a little backwards

jwood 11-04-2010 06:30 PM

If you want to workout 4 days a week, I think you should stick to 5/3/1 it has been working for you until now, so why switch.

Keep things simple.


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