K.I.S.S 4-day program
did enjoy your 3-day training split. Is there any way to incorporate this into a 4-5 or even 6 day training week split? Any suggestions? I am currently continuing my cutting diet and need to lift heavy weights, but your program looks to only take about 30 minutes a week, which would be great on a caloric deficit.
J. Hawkin
Thanks for the question and for checking out the program and blog. There are probably several people out there who read the blog and would like to have a 4-day training program instead of a 3 day training program, so here it goes.
Just to reiterate, we are going for simplicity. For the 4-day program, we will train on an upper/lower training split.
Day 1 – Upper body
bench press – 4×4
1-arm DB row – 3×8
High cable rear delt flyes – 2×12
Day 2 – Lower body
Squat – 4×4
1-leg RDL – 3×8
Back extensions – 2×12
Day 3 – Upper bod
chin up – 4×4
DB shoulder press – 3×8
Rope Face pulls – 2×12
Day 4 – Lower body
Deadlift – 4×4
Split Squat – 3×8
Glute bridge with stability ball hamstring curl – 2×12
That’s it – short and sweet.
Just as in the 3-day split, make sure and start with lighter weight and really learn good patterns. 4 reps doesn’t mean a 4RM. The weight should be manageable when you are starting out and the form should be clean! You have plenty of time to increase weight and work up over several weeks. Remeber, strength doesn’t happen over night.
For more training ideas check out the Optimum Sports Performance Forum.
Patrick
patrick@optimumsportsperformance.com
6 comments
I’m planning on using this as the outline for my workout routine. What’s another exercise I could sub in for the glute bridge using the stability ball?
Thanks for the question Katie,
You can sub out the glute bridge leg curls on stability ball with a step up if you want.
Why do you not like the glute bridges with leg curl on stability ball exercise?
patrick
what are rope face pulls :S
Hey Pam,
Face pulls are an upper back exercise done with a rope cable attachment. Here is a video I found on youtube for you – http://www.youtube.com/watch?v=kexr7CqnVng
patrick
sir i m 20 n my height is 5 feet 7 inches i wanna grow 3 inches taller is it possible to get taller after 20m even plz suggest sum nice excersizes
for the record i have started weight traing abt 1and half month ago and now my biceps r ard 15cm….plz suggest sum excersize for building muscles as well
thanks
requesting for an immediate reply
Starter,
If you read through some of the articles in the “strength training” tab of this blog, there will be articles on setting up a training program. I am sorry, but I do not use this blog to write individualized programs for people, rather, it is a collection of my thoughts for others to hopefully learn from and/or take and use in their own situations.
Thank you,
Patrick
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