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  1. #1
    Registered User wrc94's Avatar
    Join Date: Apr 2012
    Location: United States
    Stats: 6'0", 155 lbs
    Posts: 28
    Rep Power: 0
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    Only Dips, Pullups, Squats and Deadlifts

    Out of my own curiosity I'm wondering how I would do on a program with only these 4 lifts. I was thinking about doing this for the rest of summer break just to see where it gets me...

    How should I set up up my program using weighted dips, weighted chins/pullups, front and back squats, and deadlifts? I don't know if I should do all the exercises each workout or break them up, and how I should vary rep ranges....
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  2. #2
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 19
    Stats: 5'6", 181 lbs
    Posts: 2,533
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    Squat, pull up, dips rows DAY1
    Front squat, deadlift, dips, chin ups DAY2

    Throw in rows at least too like I say up it I day 1. You don't wanna bench or shoulder press?
    Wardog's Conjugate System (Road to an Elite Total):

    http://forum.bodybuilding.com/showthread.php?t=160170741&p=1206574421#post1206574421

    Best Meet Lifts @ 181 lbs
    Squat 303
    Bench Press 203 (Close Grip 225 in training)
    Deadlift 374
    Total 880

    Goals for MD State Championship @ 165 lbs
    Squat 341
    Bench Press 235
    Deadlift 424
    Total 1000

    Running Goals by end of 2014
    1 mile - 6 minutes
    5K - 21 minutes
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