1. We now have a new forum called Fantasy Matchup Discussion. Access it here

4 day full body split

Discussion in 'Strength & Conditioning Discussion' started by notshayndavis, Sep 12, 2010.

  1. notshayndavis

    notshayndavis Yellow Belt

    Joined:
    Jan 7, 2009
    Messages:
    196
    Likes Received:
    1
    I remember an article floating around the ewebz a while back that had a good 4 day full body routine. It was powerlifting based but really high in volume.

    My googling mojo doesn't seem to be doing me very good today, so does anyone have a link to a similar routine or just advice on how you'd do one? I just keep digging up bodybuilder bs.

    I'm not planning on switching to one any time soon. Just a plan to have handy to mix things up down the road.
     
  2. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

    Joined:
    Jul 11, 2007
    Messages:
    4,982
    Likes Received:
    3
    Location:
    Utah
    DL, bench, squat, press - M, Tu, Th, F
     
  3. Indivdude

    Indivdude Blue Belt

    Joined:
    Dec 6, 2009
    Messages:
    604
    Likes Received:
    0
    Location:
    Above the ground
    Seems you might be talking about 5/3/1 in any of its various shapes and forms. Sound familiar?
     
  4. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

    Joined:
    Jul 11, 2007
    Messages:
    4,982
    Likes Received:
    3
    Location:
    Utah
    That's what I was thinking too
     
  5. Indivdude

    Indivdude Blue Belt

    Joined:
    Dec 6, 2009
    Messages:
    604
    Likes Received:
    0
    Location:
    Above the ground
    Yeah you beat me to it too with the setup. The only other program I can think of would be Hepburn. (Had to look it up though to remind myself)
     
  6. KnightTemplar

    KnightTemplar Ebony Belt Platinum Member

    Joined:
    Feb 10, 2009
    Messages:
    33,839
    Likes Received:
    36,339
    Location:
    Edinburgh
    Is'nt Westside a 4 day spilt?
     
  7. Gierrod

    Gierrod Blue Belt

    Joined:
    Sep 29, 2009
    Messages:
    936
    Likes Received:
    0
    Location:
    Squatting The Fridge
    Sounds like 5/3/1 to me.
     
  8. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
    I wouldn't call 5/3/1 high volume.

    TS, do you mean full body each day?
     
  9. notshayndavis

    notshayndavis Yellow Belt

    Joined:
    Jan 7, 2009
    Messages:
    196
    Likes Received:
    1
    Yeah, it was full body every day. 5/3/1 doesn't sound familiar to tell you the truth.
     
  10. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
    Might it be something like this: THE PROVISIONAL MONTHLY PLAN - 4

    I can't think of anything else that would fit the description. As a word of caution, this is a more advanced Sheiko routine, so if you were looking to follow sheiko, you definetly would not start with this routine.
     
  11. AR6

    AR6 Blue Belt

    Joined:
    May 4, 2010
    Messages:
    506
    Likes Received:
    0
    Hmm does he mean Rippetoe's split program?

    Mon: Bench 5x5/10 min break/ OHP 10x3 @65% Dyn Effort (1 min rest)
    Tue: Squat 10x2 @65% Dyn Effort (1 min rest), Rack Pull 1x5 with 90-95%/Halting Deads 1x8 w/85% and straps
    Th: OHP 5x5/10min break/ Bench 10x3 @65% Dyn Effort (1 min rest)
    Fri: Squat 5x5, Power Clean 6x3.
     
  12. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

    Joined:
    Jul 11, 2007
    Messages:
    4,982
    Likes Received:
    3
    Location:
    Utah
    I briefly thought about & then discounted the possibility that he was referring to a full body/day routine. Guess I should never ASSume anything:redface:
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.