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  1. #1
    Registered User mce2604's Avatar
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    Program suggestions for 4 days on 3 days off?

    Due to my work schedule (3 days a week back to back) I can only go to the gym the 4 consecutive days after that. I’ve been running ICF 5x5 before I started my new job. Current lifts are 335 Squat, 405 Deadlift, 190 Bench. I enjoy powerbuilding style training. I’m currently 6’3” 190lbs. 23 years old. Anyone have any suggestions on how to go about training this way and maybe a rough program model to follow?
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  2. #2
    Registered User Anthony21's Avatar
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    Are you trying to train 4 days in a row? Or would you be able to do something like 2 on, 1 off, 2 on, 2 off? Look into 5/3/1 Forever as it's a mix of strength training and hypertrophy.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #3
    Registered User mce2604's Avatar
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    I work W,Th, Fri 15 hours so theres no way i can get to the gym. My plan was to run a 4 day split Sa,Sun,Mon, Tue.
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  4. #4
    Registered User Anthony21's Avatar
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    I would still think you can run 5/3/1 with 4 consecutive days. The early cycles are light enough where recovery shouldn't be too much of an issue.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Registered User BigTallandLost's Avatar
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    I just started a 4 day workout myself.. for me Mon, Tu, Th, Friday

    Upper A
    Lower A
    Upper B
    Lower B

    I get it all in, do cardio and more and feel like I have the week still
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Anthony21 View Post
    I would still think you can run 5/3/1 with 4 consecutive days. The early cycles are light enough where recovery shouldn't be too much of an issue.
    I think one possible way to do this is to run 2 lifts 5/3/1, the other 2 lifts 3/5/1 and synchronize the 3x3 weeks. That way you're peaking 2 lifts in a week instead of all 4.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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