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Thread: 4 days routine

  1. #1
    Registered User cLs21's Avatar
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    4 days routine

    Hello guys , im looking for a good 4days split , i guess an Upper Lower programme would fit good. Im an intermediate lifter ( 225 bench , 275 squat ) . Could you recommend me a good routine ? Im looking for hypertrophy . Thank's.
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    Registered User BeginnerGainz's Avatar
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    5/3/1 BBB is good, simple and to the point
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    Registered User WolfRose7's Avatar
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    nothing against the other poster, but not 531 ever. It needs far too much changing to be halfway decent for any intermediate.

    Hypertrophy is pretty simple OP if that's your only goal, take the amount of days you want to train and then fit your volume in as you like.
    Don't start by picking split, that's backwards.

    I'd start by picking 4 main movements, 1-2 assistance for each and shaping them in to the week. Then add accessories per session.

    If you must have a set routine, either Average to Savage 2 Hypertrophy template or one of Eric Helms examples in his Muscle and Strength pyramid
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    Registered User TAWS6's Avatar
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    Fierce 5 inter upper/lower
    Lyles GBR
    Helms has good templates as wolf suggested ....

    Tons of intermediate programs.
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