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Started By
Message
If you had a four day workout schedule during week..
Posted on 6/6/22 at 1:47 pm
Posted on 6/6/22 at 1:47 pm
Please post your suggested routine.
1.5-2 hour gym sessions each day
T, W or Th, Sat and Sun
1.5-2 hour gym sessions each day
T, W or Th, Sat and Sun
7
Posted on 6/6/22 at 11:08 pm to pwejr88
Your goal and experience level matters. Kind of hard to suggest anything without knowing that.
Posted on 6/7/22 at 6:57 am to DeafJam73
Intermediate level. Been in the gym two years. Usually center routines around the 4 main lifts. Goal: pack on muscle.
Posted on 6/7/22 at 8:01 am to pwejr88
I would do GZCLP if I were you. It’s basically each main lift twice a week, alternating between heavy and light rep ranges.
Posted on 6/7/22 at 8:03 am to pwejr88
What are your goals?
5/3/1 is mostly 4 day plans.
And why do you want 1.5-2 hours per workout? Seems excessive.
5/3/1 is mostly 4 day plans.
And why do you want 1.5-2 hours per workout? Seems excessive.
Posted on 6/7/22 at 8:34 am to pwejr88
quote:
1.5-2 hour gym sessions each day
Way too long unless you are on androgen's/hGH
Posted on 6/7/22 at 9:04 am to StringedInstruments
quote:
And why do you want 1.5-2 hours per workout? Seems excessive
That's how long I train every day.
And that doesn't include the 45-60 minutes I walk my dog.
Posted on 6/7/22 at 9:10 am to ronricks
quote:
Way too long unless you are on androgen's/hGH
Not really. Add in your warmups, rest periods and supplemental exercises you may need to hit that's about a normal session. It really all depends. If you’re just exercising, then yeah that’s a long time. If you’re competitive or training for a specific goal, more time will be needed.
Posted on 6/7/22 at 9:17 am to pwejr88
quote:
Intermediate level. Been in the gym two years. Usually center routines around the 4 main lifts. Goal: pack on muscle.
I might recommend training like a bodybuilder. Spend some time building up your base and hit the gas on volume. Hit some extra accessories and isolation movements after your main lifts, and push them to failure. Really try to fatigue the muscles. You could take something like 531 or GSLP and add a couple of more accessories that compliment the main lift. Rotate them out every few weeks and push them hard. Once I’m done with competitions this year, that’s something I want to do. I’m probably going to do that with GSLP. It’s worked well for me in the past, and I think it’ll be a great change up after strongman season.
Posted on 6/7/22 at 9:27 am to DeafJam73
quote:
Spend some time building up your base and hit the gas on volume. Hit some extra accessories and isolation movements after your main lifts, and push them to failure.
This is basically what I’ve been doing.
I’ll do some hypertrophy on the first couple of sets and then strength train in the middle and end on hypertrophy.
I’m looking for which muscle groups on which days.
For example, one day is bench press. On that day I’ll bench and hit the rest of the chest muscles. Should I kill my triceps at the end or do triceps with biceps on a different day so I’m hitting triceps two days a week?
What’s a good four day routine?
Posted on 6/7/22 at 9:37 am to pwejr88
I haven’t run it yet (plan to later this summer) but PPSA’s Stacked Jacked and Turning Heads program seems to have a good mix of the big lifts with some bodybuilding movements and is on the longer side of his workout routines that I’ve seen. I’d look into that one
Posted on 6/7/22 at 10:07 am to pwejr88
Arms
Chest
Back/Shoulders
Legs
Chest
Back/Shoulders
Legs
This post was edited on 6/7/22 at 10:08 am
Posted on 6/7/22 at 10:10 am to Blutarsky
Yall need to do some conditioning.
Id love to get yall that think exercising is doing 4 sets of bench press on an echo bike
Id love to get yall that think exercising is doing 4 sets of bench press on an echo bike
Posted on 6/7/22 at 10:15 am to Mingo Was His NameO
Conditioning occurs in the morning
Either:
5K row
10 min Row, 10 min Elliptical, 10 min Assault Bike, 10 min Elliptical, 10 min row
2 mile run with 20lb vest
Depends on what’s going on for the workout chosen.
Posting boring cardio sessions is boring.
Either:
5K row
10 min Row, 10 min Elliptical, 10 min Assault Bike, 10 min Elliptical, 10 min row
2 mile run with 20lb vest
Depends on what’s going on for the workout chosen.
Posting boring cardio sessions is boring.
This post was edited on 6/7/22 at 10:25 am
Posted on 6/7/22 at 10:30 am to pwejr88
It sounds like you're working out 4 out of 7 days, and each of those 4 are centered around bench press, overhead press, squat, and deadlift, correct?
Since you're already splitting the bench and overhead presses between separate days, you would probably be best served with an Arnold split, i.e., chest, back, and rear delts on one day; and shoulders and arms on the other upper body day. After your big lifts, do contrasting super sets.
quote:
I’m looking for which muscle groups on which days.
Since you're already splitting the bench and overhead presses between separate days, you would probably be best served with an Arnold split, i.e., chest, back, and rear delts on one day; and shoulders and arms on the other upper body day. After your big lifts, do contrasting super sets.
Posted on 6/7/22 at 10:44 am to pwejr88
You could do something like the Greyskull LCI program
Posted on 6/7/22 at 11:25 am to pwejr88
Depends on goals but prolly a ppsa program or john meadows program.
Posted on 6/7/22 at 12:48 pm to pwejr88
Should only be working out 1HR max, not including warm up and warm down... What has always worked best for me
Posted on 6/7/22 at 1:16 pm to 21savage
quote:
Should only be working out 1HR max, not including warm up and warm down
quote:
What has always worked best for me
You should prolly not make definite statements about what is best based solely off your experience.
Not saying you are right or wrong, simply saying.
This post was edited on 6/7/22 at 1:18 pm
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