Introduction

[Heelus]

- i'd put walking on lunges on mon as rack pulls aren't a heap of range of motion and you already have squats on wed...you'll need to swap them though
- you only 1 power clean or clean and press
- if training 4/week i'd go with a lower / upper split...full body doesn;t quite work the best for 4 days
- they just can;t be...weak muscles, weak mechanical typr positioin
- always tucked in

If on Sat I put out the Clean and Press, just keep the "accessories" works could I stick with this workout or It would be better to only do it 3x a week ?

Swamp Squat on wed with dead on mon

Okay for Face pull and bench.

[swanso5]

why not lower/upper??? makes more sense

[Heelus]

Well time is no object, dedication either.

Witch one "is better" by your toughs ?

[swanso5]

4 x lower/upper a week for you i'd say

[Heelus]

how would the setup looks like ?

I'M still thinking about how to split lower from upper body on different days and make all session some real session ... I can'T seems to make sense.

[swanso5]

something like this:

lower 1

max effort deadlift
single leg exercise
posteriour chain exercise
prehab/rehab exercise paired with core or core pairing

upper 1

max effort chin up
bench paired with row
shoulder press paired with core exercise
upper/mid back exercise paired with prehab/rehab and/or core exercise

lower 2
squat rep method
single leg
posterior chain
prehab/rehab exercise paired with core exercise

upper 2
bench paired with row
shoulder press paired with pull up variation
upper/mid back paired with core
core paired with prehab/rehab exercise

something like that

[Heelus]

LOWER 1

Deads/dead below knee

10x3

Walking Lunges

4x6

Glute Ham Raise

Didn't ever do this exercises so for the strength I don't know.

Core.



LOWER 2

Squat

10x3

Lunges

4x6

Good Morning

4x6

Core


UPPER 1

Chin Ups

Can we go really low reps on these while keeping perfect form ? Like 10x3 ?

BB Bench Press paired with T-Rows

4x6

Seated/standing Military Press paired with cable rows

4x8-12

Face Pull paired with core

3x8


UPPER 2

Clean and Press paired with pull ups

4x6

DB Press paired with BB Rows

4x6-8

Face Pull paired with Single arm rows

4x8-12




MON lower 1

WED Upper 1

FRI lower2

SAT Upper 2

prehab rehab ? Well does the plan above looks solid ? or not ?

Again I did best with what you've told to make a good workout.