4 day a week weight training program

This product is not intended to diagnose, treat, cure, or prevent any disease. View cart. It also provides recovery on Wednesdays and the weekend. Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. This week program contains exercises per day that will prove to be both challenging and rewarding. Rest Periods Between Sets Keep your rest periods between sets close to what is listed below. Rest up to two minutes when changing from one exercise to another.

These rest periods are important because they ensure that you are getting the correct recovery for each particular exercise. Don't increase the rest periods in an attempt to reach the listed rep and set schedule.

Choosing Weights for Each Exercise Choose the weight for each exercise based on the following guideline: If you can perform all the sets with the number of reps listed on an exercise then it is time to increase the weight.

Ideally, the weight should be high enough that you can reach the reps listed on the first set and have difficulty reaching the reps listed on the last two sets. Constantly challenging yourself with a progressively heavier load will provide the best results. It is bench day and you will be doing for 3 sets of 8. Some people will argue there is science to warm ups and I will tell you that these book readers would rather critique your training and citing science studies than getting under the bar and training.

Simply put, learn your body. I personally like a little more volume for warming up chest and shoulders. Instead of guessing what exercises you could do instead, I wanted to make a list of exercises that I would suggest substituting.

Ideally I wanted to do a 5 day split but my schedule just will not allow it. Any suggestions? I hear you on that.. I will say you could run 3 days in a row, have Thursday off and then Finish off on Friday. Hey Cutty, How long do I rest between sets? As far as weight used, what percent of my 1 rep max should I use for bench, deadlift, military press, etc.? Hi Cutty Im a 42 year old male going back to gym after a long lay of will be training with my 17 year old son we are both very large is this a good program for us as our main goal is strength thanks.

Definitely Mathew. I would recommend spending a week or two getting back used to form and weight training before you start really packing on the weight.

I am currently a senior in college and am working my way into becoming a police officer so getting a little stronger would help me in the long run. Ideally I would like to get my bench up to about by December if that is possible currently I can max out at about my weight.

If you consistently can get to the gym to train, eating more food will pack on the muscle. Add more nutritious fats to your diet for easy calories.

Since you are on the leaner side and plan on becoming a police officer, you can afford a few extra calories a day. For cardio do high-intensity interval training.

This will help speed up your time in the gym, give you some conditioning that will be well-needed in that line of duty, and it helps with recovery. If you consistently eat about the same amount every day, add calories to that. If you can afford some mass gainer or some whey, you can use whole milk to mix with them.

You can get it at TigerFitness. You can certainly get that by December. Am I correct in thinking that the weight increase happens weekly and not by set? I am damiliar with the large movements, but not the smaller accessory exercises- should I just stick to this program?

Should I incorporate weight increases with every set? Thank you! You can pyramid each set, although ever since I started utilizing a warmup to my work weights the weight you count as your reps and maintain that. The next week you will do for 3 sets of 8. So you are only going up once per week. Warming up is on an individual basis — I would recommend doing as much work as you need before you get to your working weight without it fatiguing you.

Bench I need more volume than I do for deadlifts. Squats I need more volume than deadlifts and bench needs more volume than squats. Hi Cutty. I started last week on your 4 day strength training program, but with a bit of modification. Am I straining myself too much by adding significant jogging to the warm-ups and the days off.

No problem with that. We normally do fewer reps on the bigger lifts just to make it a bit easier. They still work great, though. Hi, I was wondering weather this should be done with heavy weight or moderate? We gave some sample rep ranges and we recommend bringing your sets near failure.

From that, you can tell how heavy to lift. I think the muscles worked descriptions are incorrect. However before I start the workout I want to make sure the descriptions are the incorrect item and not the workout.

Hope that makes sense and not trying to nitpick I just want to do the exercises exactly as they are listed. I switched around the exercises but forgot to switch the descriptions :S. Hello, Thank you so much for this and all your wonderful information. How can I best work out for size with that schedule? Fortunately, I can use the other three days to do body weight and pull up bar stuff, if that helps.

You can still do most of these splits. And then if you wanted, you could toss in a bodyweight workout in the middle of that 3-day period. I really appreciate your time. So I must be learning. Haha, thanks again! Its a bit similar to this one So i created one for my own pls give it a look as an upper lower split that is time efficient, all the supersets are just to save time because the equipment is next to each other Is this a good routine for bodybuilding?

Notify me of follow-up comments by email. Notify me of new posts by email. Table of Contents. Shane Duquette. Shane Duquette on November 22, at pm. Farhan Hussain on November 23, at am. Shane, can we replace neck curls with shrugs? Do these work same muscle? How do you see this. Shane Duquette on November 23, at am. There are a lot of good ways of organizing splits.

Farhan Hussain on November 23, at pm. Thanks a lot Shane, for the detailed reply. Shane Duquette on November 23, at pm. Thomas on November 25, at am. Shane Duquette on November 25, at am. JK on November 26, at pm. Shane Duquette on November 26, at pm. Hey JK, that routine sounds really cool! Farhan Hussain on November 27, at am.

Shane Duquette on November 27, at am. Hey Farhan, fair question. Thank you so much Shane , for the detailed response. It clears up my confusion. Giovanni on November 27, at am. They are the same. But four days are less tiring. Shawn on January 3, at pm. IE: deadlift, bench press etc… Thanks in advance for the reply Shane! Shane Duquette on January 3, at pm. Hey Shawn, thank you! Johan Salvador on March 7, at pm.

Shane Duquette on March 7, at pm. Hey Johan, We gave some sample rep ranges and we recommend bringing your sets near failure. Jason on March 23, at pm. Shane Duquette on March 23, at pm. The way I have been known to cheat on heavy weight exercises its a distinct possibility lol. Thank you for clarifying before I started!

Derrick on October 12, at am. Any advice would be greatly appreciated. Shane Duquette on October 12, at am.