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  1. #1
    Registered User beq1991's Avatar
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    Need help finding a 4 day routine

    I am a natural lifter and am looking to find a 4 or maybe 5 day routine that is either Push/Pull or Upper/Lower focused. I am currently following the Fierce 5 4 day Upper/Lower routine, but am looking for a change. I am 6’2 and weigh 195 lb. I am really looking to widen my upper back.
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  2. #2
    Registered User Oleg1975K's Avatar
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    Originally Posted by beq1991 View Post
    I am a natural lifter and am looking to find a 4 or maybe 5 day routine that is either Push/Pull or Upper/Lower focused. I am currently following the Fierce 5 4 day Upper/Lower routine, but am looking for a change. I am 6’2 and weigh 195 lb. I am really looking to widen my upper back.
    GBR Lyle MacDonald.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  3. #3
    Registered User Filmbuff81's Avatar
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    Originally Posted by Oleg1975K View Post
    GBR Lyle MacDonald.
    Good routine as is Eric helms 5 day intermediate routine if you wanna do 5.
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    我学习汉语 Bigdumogre's Avatar
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    Upper lower twice a week
    I just hit 3-4 diff chest back and shoulder then a bicep and tri on upper
    Lower just try and hit every part of lower back and legs
    Good looking miscer crew *Rank 4*
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  5. #5
    Registered User Oleg1975K's Avatar
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    Originally Posted by Filmbuff81 View Post
    Good routine as is Eric helms 5 day intermediate routine if you wanna do 5.
    Eric also has a 4-day program.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  6. #6
    Registered User Filmbuff81's Avatar
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    Originally Posted by Oleg1975K View Post
    Eric also has a 4-day program.
    Considering he’s been doing fierce 5, I figured he’d be a little too far advanced for the helms novice routine.
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  7. #7
    Registered User Oleg1975K's Avatar
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    Athlete's “advancement” and the number of workouts per week are not interrelated concepts. An experienced one can grow 3-4 trainings a week, if a good training system and degrade by 5-6, if the training system is crap.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  8. #8
    Registered User Filmbuff81's Avatar
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    Originally Posted by Oleg1975K View Post
    Athlete's “advancement” and the number of workouts per week are not interrelated concepts. An experienced one can grow 3-4 trainings a week, if a good training system and degrade by 5-6, if the training system is crap.
    I understand that 4 days doesn’t imply advancement.

    my point is that the 4 day routine you’re referencing by Eric helms adds weight workout to workout.

    The 4 day fierce 5 routine adds weight a slower pace.

    Hence if he’s already using an intermediate 4 day routine with more volume and slower progression, suggesting a 4 day novice routine is pointless.

    So I suggested a 5 day intermediate routine since he said he could do 4/5 days.
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    Registered User TAWS6's Avatar
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    I think 4 days is perfect for intermediate and advanced. You could look into 5/3/1 BBB. If I was you I’d just swap out some lifts and stay on F5 upper Lower. I’m really no fan of 5-6 day routines.
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  10. #10
    Registered User Filmbuff81's Avatar
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    Originally Posted by TAWS6 View Post
    I think 4 days is perfect for intermediate and advanced. You could look into 5/3/1 BBB. If I was you I’d just swap out some lifts and stay on F5 upper Lower. I’m really no fan of 5-6 day routines.
    Why are you so against 5-6 day routines.
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    Registered User TAWS6's Avatar
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    Originally Posted by Filmbuff81 View Post
    Why are you so against 5-6 day routines.
    I just don’t see the point when you can hit your genetic limit with a basic 3-4 day split that focuses on getting stronger overtime. I’ve run 5 and 6 day routines in the past and I think they are just plain over kill. The difference those extra rest days makes is big. Even guys like candito run a lower/upper/lower/upper and he’s at the elite level.
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  12. #12
    Registered User Filmbuff81's Avatar
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    Originally Posted by TAWS6 View Post
    I just don’t see the point when you can hit your genetic limit with a basic 3-4 day split that focuses on getting stronger overtime. I’ve run 5 and 6 day routines in the past and I think they are just plain over kill. The difference those extra rest days makes is big. Even guys like candito run a lower/upper/lower/upper and he’s at the elite level.
    I was mainly just curious on why you disliked them.

    I’m not for/against. I think it’s pretty individual.

    I think a poorly programmed 5-6 day split is no good obviously, but sometimes more days can lead to being fresher when the amount of lifting occurring per session starts getting kinda nutty and can cause more fatigue than wanted.

    Again I was just kinda curious on your take, since I’ve seen you speak out against 5-6 routines a few times on here.
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    Registered User leidenesLK's Avatar
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    Originally Posted by TAWS6 View Post
    I just don’t see the point when you can hit your genetic limit with a basic 3-4 day split that focuses on getting stronger overtime. I’ve run 5 and 6 day routines in the past and I think they are just plain over kill. The difference those extra rest days makes is big. Even guys like candito run a lower/upper/lower/upper and he’s at the elite level.
    Agreed. Can’t beat a 4 day U/L imo. I’ve tried bro splits, PPL and full body, but U/L is what I always come back to. It just works so perfectly. Good frequency, good potential for volume and exercise variety, easy to schedule, nice amount of rest days and training antagonist movements feels great.
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    Registered User Oleg1975K's Avatar
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    Stimulating hypertrophy volume in a very experienced athlete is in fact 6-8 fairly heavy sets per muscle group for 1 workout and 12-15 sets per week. To simply keep the size of the muscle and strength indicators, then enough and half of this. This rule should be used, and not to inflate indefinitely the total volume of loads on the whole body. Because the body's reserves for recovery are not unlimited.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

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