4 Day Per Week Routine

XANDER · **Posted:** Sun Feb 15, 2009 10:13 am

4 Day Per Week Routine
(Each Body Part 2x/Week)

This routine is done 4 days per week, such as Monday, Tuesday, Thursday, Friday. Each muscle group will be worked every 3-4 days and each powerlift once per week. But the exact exercises to be used will vary between the two same muscle group days. So all exercises will only be done once a week, with a different exercise that works the same body part done on the opposite day. Such a routine helps prevent the body from adapting too quickly to a given routine.

The outline will be:
Day One: Squat, Upper Back.
Day Two: Bench, Arms, Abs.
Day Three: Deadlift.
Day Four: Bench Assistance, Arms, Abs.

Day One:
Squat
Pause Squats
Barbell Rows
Cable Pulls

Day Two:
Bench
Incline Bench
Curls
Crunches
Bike Ab Exercise

Day Three:
Deadlift
Stiff Leg Deadlifts
Leg Curls
Calf Raises

Day Four:
Band Bench
Close Grip Bench
Reverse Curls
Decline Crunches
Reverse Crunches

The main idea here is to follow up each powerlift with one major assistance exercise, then on bench assistance day to do two major bench assistance exercises. The upper back work on squat day offsets the upper back work on DL day. Arms and/ or abs could be done on squat and DLs days instead. But I have found the above split to work best as it keeps each workout about even in length.

steve · **Posted:** Thu Jun 25, 2009 1:18 pm

nice rountine..may put this to test..

4 Day Per Week Routine

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