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Thread: NEED Intense 4x premade routine suggestions!!

  1. #1
    Wannabebig Member
    Join Date
    Apr 2007
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    12

    NEED Intense 4x premade routine suggestions!!

    Does anyone know of any mainstreem 4x routines?

    Ive been lifting for about 1 year and a 1/2 and I have gone through WBB routines 1,2,3.

    I have been only maintaining over the summer but now i want get back into the hardcore(bulking). I cant find a good 4x routine from a reliable source so I was hoping a senior member or just a experenced member could point me in the right direction!

    -Thanks for the posts, WBB hasnt let me down yet!
    Last edited by Endure140; 10-09-2007 at 07:54 PM.

  2. #2

  3. #3
    Wannabebig Member
    Join Date
    Apr 2007
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    12
    Yes a 4 day split,
    Goals are bulking, I know its mainly in my diet and i can get 2800-3400 cals and slowly gain weight at that level. 3 Meals a day large proportions, and only cut into the "sweets" when i need to squeeze in some cals or just cant help it :P

    I always push till failure and stay motovated with my partner, so im looking to step up to a 4 day split to increase intensity.
    Last edited by Endure140; 10-09-2007 at 08:13 PM.

  4. #4

  5. #5
    Wannabebig Member
    Join Date
    Apr 2007
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    During the school year i pushed until failure and that gave me great results but as the summer came on i wanted to relax a bit and only lifted until it got heavy. This helped me maintain what i had but I figured i would go back to pushing until failure now that I want to get back into bulking and serious lifting.

  6. #6
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
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    Yeongsan. South Korea
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    5,907
    Since you want a 4 day split an upper/lower would probably be your best bet.


    Sample Routine

    Day 1

    Bench press
    T-bar row
    Crunch

    Day 2

    Squat
    Lunge
    Calf press

    Day 3

    Rest


    Day 4

    Deadlift
    Dip
    Crunch

    Day 5

    Rest

    Day 6
    Squat
    RSLD
    Calf press

    Day 7

    Rest.


    A usual routine would have day 6's workout on day 5...but if you are going really heavy and intense on the squat and deadlift you may find your lifts suffering. This way you get a day of rest before the deadlift and after the deadlift. Same goes for the squat on day 6. I did something like this before and found that having an extra day of rest really helps.
    Last edited by Songsangnim; 10-10-2007 at 06:01 AM.

  7. #7
    rebuilding the foundations Herandi's Avatar
    Join Date
    Mar 2007
    Location
    UK
    Posts
    203
    nice routine but i would add overhead press to that too
    "Our greatest glory is not in never falling, but in rising every time we fall."

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