I am going to guess a 4 day template based on the principles of the latest workout program. Let me know what you think.
2 upper body workouts:
-Horizontal push-pull emphasis
-Vertical push-pull emphasis
2 lower body workouts:
-Quads emphasis, biceps
-Posterior chain emphasis, triceps
Every body part will be worked twice, once with two and once with one exercise.
Day 1: Horizontal push-pull
Bench press (BB), row
Bench (DB), rear delt raise
Lateral raise, pull down
Day 2: Quads, biceps
Squat, leg curl
Leg press, biceps variation
Calves, biceps variation
Day 3: Rest
Day 4: Vertical push-pull
BTNP, pull down
Lateral raise, pull over
Incline bench, row
Day 5: Rest
Day 6: Post. chain, triceps
Deadlift, leg extension
Back extension, close grip bench press.
Farmers walk, triceps extension
Day 7: Rest
This looks pretty good to me man, i have been trying to think of a way to put that programme in to 4-5 days and still get higher frequency. I also train for powerlifting so am trying to make it work with the strength work in there!
have you started doing this program yet?
CT said on another thread that he’s writing a 4-day version of the program himself. This doesn’t look bad but I’d wait for the new version to come out.
Yes but only for a week, so can’t comment yet.
Ok, it would be great if you could stick an update on this thread after about 8 weeks or something, let us know how it goes!
Bump. How are you going with this workout?
Had to stop it, it was too much with my everyday work. Now I simply try two similar workouts in weekends and when I have time one more simple workout in the week.