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