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.
4x? You mean 4 day a week workout?
What are your goals? Bulking? Cutting? What's your diet like?
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.
Failure training may not be your best option.
How are you training now?
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.
Since you want a 4 day split an upper/lower would probably be your best bet.
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.
nice routine but i would add overhead press to that too
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