good four day split to follow..??? just did ripptoe 5x5

[Dairyman]

hey I have been doing ripptoe's 5x5 for a while now and really like it i have been doing it M,W.F

but now my schedule has changed and I have monday, tuesday, thursday and friday to lift so I am looking for a good four day split to give a try for a while.

I was looking into westside or maybe one lower day one upperday I am not sure yet.

Developing a westside routine seems tricky and I dont want to go out on a limb and devise a routine I thkn works and just be wasting my time.

 

[SouthernLord]

WS4SB!!!!!

Westside for Skinny Bastards, Part II

 

[Dairyman]

that looks like a real good program only I dont think I have all the equipment needed

 

[SouthernLord]

that looks like a real good program only I dont think I have all the equipment needed

What equipment do you lack?

I am assuming you have access to a power rack, adjustable bench, barbell, plates, and DBs. You can do this program with only these pieces of equipment.

 

[ExtraMile]

1000 K says he has no power rack

 

[Dairyman]

i have a power rack. I decided i am going to do a "dual factory training" routine it seems really good and emphasizes some of the ideas from the 5x5 program that I really liked and focuses a bit more on hypertrophy than the 5x5 check it out let em know what you think

Bodybuilding.com - Matt Reynolds - Dual Factor Training: How To Use Training Theory To Reach Your Physique & Performance Goals.

 

[Dairyman]

I am in the process of getting the westside book I am going to read that then try their principles when I do my next routine. I was in a toss up between the two yet the dual factor seemed easier to follow and I was able to find a template that was easy to follow and understand

 

[solrosenberg]

Mon- Chest and tri
Tues- back and bi's
Thurs- shoulders and traps
Fri- Legs

There is no way to hit the entire body in 2 workouts. So I would do more exercises per muscle, less frequently. It'shard to bulk on a 4 day split. Now, if you are just trying to lift to stay lean, then yeah.

 

[[CinnamonBuns]]

1000 K says he has no power rack

i'll take that then

 

[SouthernLord]

Mon- Chest and tri
Tues- back and bi's
Thurs- shoulders and traps
Fri- Legs

There is no way to hit the entire body in 2 workouts. So I would do more exercises per muscle, less frequently. It'shard to bulk on a 4 day split. Now, if you are just trying to lift to stay lean, then yeah.

That's nonsense.

I've trained three days a week for the past year and I am continually getting stronger and adding lbm.