T Nation

SSP Training and Frequency


You mentioned in another post where it’s feasible to follow the SSP workouts 4 days a week. If I want to lift 4 days, what is the best way to set up the rotation of the different workouts?

Thank you in advance for your help.

Hope you had a blessed Thanksgiving.


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I was interested in this too. I’ll be watching!

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If you wanted to go 4 days a week you just rotate in another training day.

Mon, Tue, Thur, Fri. is the norm.

If it’s the Shield phase - this is what I would do

Mon - Chest Shoulders Triceps
Tue - Back Biceps
Wed - conditioning
Thurs - Legs
Fri - Chest Shoulders Triceps
Sat and Sun - Conditioning

For the S&S phase even easier. You just go upper/lower off upper/lower

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Thank you Paul for the positive feedback. This looks great and fits well with my overall weekly schedule.

Hope all is well with you and your family.

Thank you, sir!