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"Best Damn Workout Plan for Natties" 4 Day Schedule?

@Christian_Thibaudeau

I’m 25, 200 lbs, ~13% bf and have been lifting for 2 1/2 years now. Since I’ve started I’ve only missed probably 5 weeks total, and a few of those were due to recovering from surgery, so I’ve been pretty dedicated to it from the start.

Since the beginning I’ve been doing a bro split: Monday - chest/tri’s, Tuesday - legs, etc. I’ve got considerable gains from this type of program, but the gains have started to slow so I think it’s time to switch things up and the program you detailed really sounds like it could do some good for me.

My only question is this: Between work, school, and a gf, it’s hard for me to get into the gym anymore than 4 days/week. So, how would you modify this 6 day/week program to fit a 4 day/week schedule?

I’m spending usually an hour and a half each training session now, so the plan you detailed already makes me feel like i’m going to be skimping due to the less volume, so i don’t want to skimp anymore than I have to.

Thanks in advance for any advice you can offer.

Part 2 of the series answers your question

As well as the one posted yesterday…

"I can’t train 6 days a week. Can I still do the program?

If you can train 4 or 5 days a week, you can do the program. In that case, simply roll through the 6 training days in order. It will just take you more than a week to complete one “training week.”

If you can only train 3 days a week this isn’t the best plan for you since it’s based on a high frequency of work."

Guess I should’ve done a little more reading, thanks!

@Christian_Thibaudeau

Where would you recommend fitting in conventional deadlifts in this program? It’s one of the primary lifts I’m trying to get stronger in, and I don’t see it included.

Use the strength version of the program:

2 Likes

Thanks, coach.

Hey Coach, if you only do 4 days then wouldn’t the volume be under the recommended minimum 10 sets per muscle group per week to allow enough volume to grow muscle?

Thanks.

You could simply add a second work set, prior to the hardest set, where you would still push super hard, but a 9 RPE instead of 10.

I like using this version to make sure my weekly volume is the same as the original program:

Saturday

Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set

Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set

Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set

Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set

Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set

Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set

Sunday:

Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set

Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set

Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set

Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set

Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set

Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set

Tuesday:

Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set

Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set

Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set

Preacher Curl: 2 sets of 6 and one maximum mTor activation set

Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set

Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set

Thursday

Leg Extension: 2 sets of 6 and one 6-8-10 drop set

Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set

Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set

Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set

Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set

Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set