T Nation

WS4SB for Beginner

I want to try WS4SB, and I made some simple routine which I will follow in next 3 weeks, then I will change exercises.
Is my routine good? Will I burn out? Is that too much?

MAX-Effort Upper Body

  • Bench press up to 3-5RM (40, 45, 47,5, 50, 52,5)
  • Incline Dumbell Press 3x6-10
  • Bent over rows 4x10-15
  • Face Pulls 3x12-15

Repetition Upper Body

  • Dips 3xMAX
  • OH dumbell extension 3x8-12
  • Pull ups 4x8-12
  • Dumbell OHP
  • Scott 3x8-10

MAX-Effort Lower Body

  • Deadlift up to 3-5RM
  • Split Squat 3x6-12
  • Hyperextensions 3x8-12
  • Calves
  • Abs

Repetition Lower Body

  • Squat 3x6-8
  • Lunges 3x8-10
  • Romanian Deadlift 3x8-12
  • Calves
  • Abs

Yeah thats fine, will work.
For repetition days I personally would go higher reps so there is more of a contrast and get a bit more volume in also -go 3x15 or 5x20 etc

1 Like

Thanks for answer, bro!