4 DAY WEEK TRAINING PROGRAMME
Moderators: Boss Man, cassiegose
4 DAY WEEK TRAINING PROGRAMME
Can anyone advise a good routine for developing mass based on a 4 day week workout emphasising numbers of reps/sets per exercise. All replies gratefully received
lower / upper split
day 1 (mon)
deadlifts - work up to 3 rep max than do 2 x 3 at +90% of that wt
reverse lunge 4 x 6
glute ham raise or stiff leg deadlift 3 x 8
reverse crunch / prone ab brace 3 x 12 / as long as you can
day 2 (wed)
chin ups - same as deads
chest supported row / db incline bench 4 x 6
bodyweight tricep extension / db cuban press 3 x 10
side ab brace 3 x time
day 3 (fri)
front squat 5 x 5
single leg pistol squat 4 x 8
pull through 3 x 10
bb roll out 3 x 12
day 4 (sat)
bb bench 5 x 5
inverted row / single arm shoulder press 4 x 10 / 8
face pull / diamond push up 3 x 10
dragon flags 3 x 10
go
day 1 (mon)
deadlifts - work up to 3 rep max than do 2 x 3 at +90% of that wt
reverse lunge 4 x 6
glute ham raise or stiff leg deadlift 3 x 8
reverse crunch / prone ab brace 3 x 12 / as long as you can
day 2 (wed)
chin ups - same as deads
chest supported row / db incline bench 4 x 6
bodyweight tricep extension / db cuban press 3 x 10
side ab brace 3 x time
day 3 (fri)
front squat 5 x 5
single leg pistol squat 4 x 8
pull through 3 x 10
bb roll out 3 x 12
day 4 (sat)
bb bench 5 x 5
inverted row / single arm shoulder press 4 x 10 / 8
face pull / diamond push up 3 x 10
dragon flags 3 x 10
go