Posted: 10/25/2010 9:37:20 AM EDT
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Hey Guys,
I need a workout routine for a four day lifting week. I work Monday through Thursday and we have a pretty good gym here. I am trying to best figure out time management while getting the best results. Here is what I got so far: Day 1: Flat bench crunches leg lifts Curls tricep extensions Day 2: Squat Power cleans ? Day3: Incline bench ? Day 4: ? Can I flat bench on Day 4? I'm new to lifting (though I've been lifting the last couple weeks just doing random lifts). What do you guys think? How long should I break before doing the same lift again? |
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Don't flat bench on day 4. Do deadlifts.
Also, look into a program called 5/3/1 by Jim Wendler. It will help you lay out a 4 day lifting program, focusing on squats, deadlifts, military presses, and bench presses, with assistance exercises to go along with it. The workouts normally take me 45 minutes to complete, and on the deload weeks less than 30. |
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my routine is out of vogue according to most, but it works for me. I like to keep exercises complimentary. I do a 4 day split, and i try to keep the lifting intense. For example since you need your biceps to work your back, you are not doing yourself any favors by blasting your biceps, then trying a back workout with your biceps not fully recovered. Just my 2 cents, there are a million philosophies on the matter.
anyway, i would go something like this : Day 1: Flat bench Incline and/or decline crunches leg lifts Curls tricep extensions Day 2: Power cleans bent-over rows bench rows (or seated, whatever gets you off) lat pulldowns, or pull ups if you are man enough (and im not) curls forearms Day3: Standing overhead press (barbell) seated overhead pressed (dumbbell) shrugs delt raises (or crossover if you have access to one) back extension crunches again Day 4: Squat dead lift calf extension leg extension leg curls I moved your squat to the end because if you are like most people you will be able to squat ALOT more than you can clean, as your power clean weight will be limited not by how much your legs can move, but your upper body control. Those upper body movements will complement your back/bicep workout, and you save your heaviest weights and most brutal movements for the end of the week. I dont know about you, but the day after a good squat/ deadlift workout i am wrecked and need some recovery time. Those movements will tear up your largest muscle groups (by far) and hence tax your body in recovery mode more than any other part of lifting. |
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Quoted:
my routine is out of vogue according to most, but it works for me. I like to keep exercises complimentary. I do a 4 day split, and i try to keep the lifting intense. For example since you need your biceps to work your back, you are not doing yourself any favors by blasting your biceps, then trying a back workout with your biceps not fully recovered. Just my 2 cents, there are a million philosophies on the matter. anyway, i would go something like this : Day 1: Flat bench Incline and/or decline crunches leg lifts Curls tricep extensions Day 2: Power cleans bent-over rows bench rows (or seated, whatever gets you off) lat pulldowns, or pull ups if you are man enough (and im not) curls forearms Day3: Standing overhead press (barbell) seated overhead pressed (dumbbell) shrugs delt raises (or crossover if you have access to one) back extension crunches again Day 4: Squat dead lift calf extension leg extension leg curls I moved your squat to the end because if you are like most people you will be able to squat ALOT more than you can clean, as your power clean weight will be limited not by how much your legs can move, but your upper body control. Those upper body movements will complement your back/bicep workout, and you save your heaviest weights and most brutal movements for the end of the week. I dont know about you, but the day after a good squat/ deadlift workout i am wrecked and need some recovery time. Those movements will tear up your largest muscle groups (by far) and hence tax your body in recovery mode more than any other part of lifting. Thanks for the info! 
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I wouldn't do heavy back squat and deadlifts on the same day. It's a recipe for burnout unless you're lifting light.
I did a routine like this for a while that I really liked, I did it 6 days but could be modified for 4: Day 1: Back squat circuit course/crossfit workout shortened a little Day 2: deadlift circuit course/crossfit workout shortened a little (insert a rest day here IMO) Day 3: Front squat circuit course/crossfit workout shortened a little Day 4: shoulder press circuit course/crossfit workout shortened a little If you were to do something like this you would want to be sure that the cuircuit course or crossfit type workout hit the muscle groups that "the big 4 lifts" aren't getting to. This might not be for everyone, as it's pretty intense but if I was going to do a 4 day program it would be this. |
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Here is what I was doing before I fell off the wagon. I'm currently trying to decide if I want to go back to this or go back to 3 days a week. I varied my lifting days according to how I felt. Sometimes I would lift M,T, Th, F. Sometimes M, W, Th, S. Of some other variation.
MONSets/RepsRest BB Bench Press5 x 5 @ 8RM60 sec Pull Ups5 x 5 @ 8RM60 sec Deadlift 5 x 5 @ 8RM60 sec Standing Calf Raises5 x 5 @ 8RM60 sec TUE Cardio WEDSets/RepsRest Front Squat4 x 8 @ 10RM75 sec BB Rows4 x 8 @ 10RM75 sec Standing Military DB Press4 x 8 @ 10RM75 sec Hammer Curl4 x 8 @ 10RM75 sec THU Cardio FRISets/RepsRest Romanian Deadlift4 x 8 @ 10RM75 sec Dips4 x 8 @ 10RM75 sec Power Clean4 x 8 @ 10RM75 sec Sit-ups4 x 8 @ 10RM75 sec SATSets/RepsRest Back Squat3 x 12 @ 14RM120 sec Inc DB Press3 x 12 @ 14RM120 sec Chin Ups3 x 12 @ 14RM120 sec Lateral Raise3 x 12 @ 14RM120 sec |
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After 50 years of working out, I’ve noticed a few things.
1. Most people who bother to go to the gym overtrain. 2. Most overtraining involves isolation exercises. 3. Most overtraining involves “split” routines. 4. Most injuries occur because of ego. 5. The younger the gymrat, the more likely 1-4 are to be true. My routine (I’m going to turn 65 in a few months): One set of pushups – 65 in 90 seconds, 90 in 2 ½ minutes. I’ll get to 100 someday. Three sets on the Nautilus pullup machine, 15 unassisted, 18 with -50 lbs, 15 with -65 lbs. Three sets of deadlifts, working up from 135 lbs to 315 lbs, 15 reps per set. I weigh 143 lbs. One set on the Nautilus Lower Back machine – 140 lbs for 40 reps. One set on the Nautilus Ab machine – 140 lbs for 50 reps. 30 minutes on the treadmill, burning 250+ calories. That’s it. An hour and 15 minutes, three times a week. |