Good 4 day split?

531 boring but big challenge if wanting to bulk

LINK

or

westside for skinny bastards 3
LINK



if trying to cut/recomp

531 off season template for conditioning
LINK

or

greyskull LCI program

LINK.


dont do bro split BS. follow a proven program.

Mike Mathews' book Bigger, Leaner, Stronger has a really good 4 day split. I transitioned from Kinobody to Mathews' program and I love it. I have gained a good bit of strength in the last 4 weeks

How does LCI compare to the regular greyskull?

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lol this is the bro science now. Splits are fine

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no doubt splits are great if done correctly. when i say bro split i mean going into the gym with no plan and just winging it and not having a plan for progression. Thats why i say do a program not a plan.

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How does LCI compare to the regular greyskull?

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LCI is specific for recomp where as gslp is for general strength/hypertrophy/general fitness.

LCI is one or two basic lifts, a 3-4 exercises circuit and then some type of interval. The books gives you an example of a basic layout for 12 weeks day by day. you do this 4 days a week, you have a bodyweight day and a long distance day.

But LCI can be setup to meet specific goals while shedding fat by setting up the circuits and intervals that away. Google 6 weeks to superhero, ladder/wave sets for examples on how to setup the circuits for strength and then IWT or strongman for intervals.

Very flexable like the gslp though.

If people have interest I can layout these in a seperate thread.

usually not because for most life gets in the way and foreces a deload every 8-10 weeks or so but if you are going 12 weeks straight and feel run down, yes I suggest taking a week off or at most just doing the main lifts at 80% of what you were using and focus on pauses.

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no doubt splits are great if done correctly. when i say bro split i mean going into the gym with no plan and just winging it and not having a plan for progression. Thats why i say do a program not a plan.

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i understand.. i was just pulln ya chain on it lol

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If people have interest I can layout these in a seperate thread.

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Yes please.