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  1. #1
    Registered User NoviceKevin's Avatar
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    Wink Critique and help me with my 4 day fullbody program. Suggestions? Will REP

    Hey guys I'm 5'11 and doing a mini cut right now. Currently 191lbs trying to get down to about 185lbs.
    Best gym lifts
    505x1 conventional deadlifts beltless
    Squat 415x1
    bench 260x1
    Front squat 325x1
    OHP-180x5

    Currently trying to get down to about 15% bodyfat as my bodyfat is about 19 now. Just wanted to

    How effective do you think my 4 day fullbody routine to main and build size and strength?


    Monday
    Squat 5x5
    Bench press 3x10-12
    Trap Bar Deadlifts 3x6-8 reps
    Bent over rows 3x10-12
    Lunges 2x12-15
    Seated dumbell Shoulder press 2x15
    Bicep curls 3x10-15
    Sets:21

    Tuesday
    Front Squats 3x3-5
    OHP 4x6
    Dumbell RDL 3x10
    Chin ups weighted/close grip 3x5-12
    Dips 2x6-12
    Pall of press 2x15
    Sets:17

    Thursday
    Squat 3x5
    Bench 3x5
    Kettle bell swings 3x12-15
    Chin Ups weighted 3x6-8
    Hip Thrusts 3x10
    OHP wide 3x8-10
    Face Pulls 2x12-15

    Sets:20

    Friday
    Squat 5x3
    Close Grip Bench 3x8-
    T bar rows D Handle 4x8-12
    Incline dumbbell bench 3x8
    Skull crushers 3x10-12
    Bicep Curls 3x8-12
    Sets: 21
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  2. #2
    Registered User safcpaul's Avatar
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    Mate if they are actually your lifts and you're telling the truth then you don't need anybody to critique your routine. You would know yourself what works
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    Registered User snailsrus's Avatar
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    Originally Posted by safcpaul View Post
    Mate if they are actually your lifts and you're telling the truth then you don't need anybody to critique your routine. You would know yourself what works
    this but your routine doesn’t match your numbers... training legs 4 days a week wot
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    Registered User safcpaul's Avatar
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    Originally Posted by snailsrus View Post
    this but your routine doesn’t match your numbers... training legs 4 days a week wot
    Haha yeah my legs are hurting just looking at it. Front squats one day after doing 5x5 back squats. No thanks lol
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  5. #5
    Registered User WolfRose7's Avatar
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    Originally Posted by snailsrus View Post
    this but your routine doesn’t match your numbers... training legs 4 days a week wot
    whats off with that? that's normal for any 4x full body.

    Op the only thing that strikes me is Squat 3x when you could use assistance exercises for the extra 2 slots, i. pause, pin, high bar etc
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    Looks ok if consistent with your past training, but seems a bit push heavy and squats every workout may get tough. On Mon, the Squats, Trap Bar DLs and Lunges will all hit your quads so you may want to skip the squats that day or put Trap Bar DLs instead of Squats on Thurs or Fri - and adjust exercises and sets/reps based on how you feel.

    You may be limited in how much size and strength you can build while on your cut.
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  7. #7
    Registered User safcpaul's Avatar
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    Originally Posted by WolfRose7 View Post
    whats off with that? that's normal for any 4x full body.

    Op the only thing that strikes me is Squat 3x when you could use assistance exercises for the extra 2 slots, i. pause, pin, high bar etc
    You're saying that heavy squats on consecutive days is a sensible approach? Even ohp a day after bench isnt clever either. You're fatiguing yourself for the following workout
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  8. #8
    Registered User WolfRose7's Avatar
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    Originally Posted by safcpaul View Post
    You're saying that heavy squats on consecutive days is a sensible approach? Even ohp a day after bench isnt clever either. You're fatiguing yourself for the following workout
    we don't know what weight they are, he didn't give intensity. I did suggest he utilized more variation on them.

    OHP the day after bench isn't clever? what.

    A large proportion of intermediate and elite lifters press 4x a week in some form, and there is no evidence to show that having some fatigue from the day before means you can't train a muscle again.
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Something makes me doubt those lift numbers.
    I can tell time. Time cannot tell me.

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  10. #10
    Registered User NoviceKevin's Avatar
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    Originally Posted by TolerantLactose View Post
    Something makes me doubt those lift numbers.
    Nothing to doubt those are my lifts. Don't have time to make up numbers
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  11. #11
    Registered User NoviceKevin's Avatar
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    Originally Posted by WolfRose7 View Post
    whats off with that? that's normal for any 4x full body.

    Op the only thing that strikes me is Squat 3x when you could use assistance exercises for the extra 2 slots, i. pause, pin, high bar etc
    Thanks buddy. Will REP. I'll see if I can incorporate those squat variations and adjust my routine accordingly
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  12. #12
    Registered User safcpaul's Avatar
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    Originally Posted by WolfRose7 View Post
    we don't know what weight they are, he didn't give intensity. I did suggest he utilized more variation on them.

    OHP the day after bench isn't clever? what.

    A large proportion of intermediate and elite lifters press 4x a week in some form, and there is no evidence to show that having some fatigue from the day before means you can't train a muscle again.
    Seated dumbell press and bench press and squats and then ohp and squats the following day is far from optimal if you ask me. Will completely fatigue you but hey if it works for you and op then do what works for you
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  13. #13
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    Originally Posted by safcpaul View Post
    Seated dumbell press and bench press and squats and then ohp and squats the following day is far from optimal if you ask me. Will completely fatigue you but hey if it works for you and op then do what works for you
    if that completely fatigues you you need to look at your recovery, it shouldn't be anything hard to handle for a lifter with any experience.

    As for optimal, similar set ups have produced many world champions in powerlifting. So at the very least we know it's probably not that sub-optimal.
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    Registered User safcpaul's Avatar
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    Originally Posted by WolfRose7 View Post
    if that completely fatigues you you need to look at your recovery, it shouldn't be anything hard to handle for a lifter with any experience.

    As for optimal, similar set ups have produced many world champions in powerlifting. So at the very least we know it's probably not that sub-optimal.
    Using world champion powerlifters as an example doesn't prove nothing. World champion powerlifters are on gear. If you're on gear then you can recover much quicker
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    Registered User snailsrus's Avatar
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    Originally Posted by safcpaul View Post
    Seated dumbell press and bench press and squats and then ohp and squats the following day is far from optimal if you ask me. Will completely fatigue you but hey if it works for you and op then do what works for you
    ya I get what other are saying on intensity but I personally don’t see any benefit with the set and rep amounts of squats so often. I mean to pr or before a meet I take 5-7 days off before trying to pull high numbers. I’ve personally found if I am going to through assisted leg lifts on days that are not a squat or dead lift day, it’s to flush out the muscles because I am sore af and it’s like extensions or good mornings, waking lungs, kick backs. I mean squats can work for that but it would have to be higher reps imo and low weight.

    Bench day your shoulders should be rested and late but post bench day I will normally throw in shoulders but kinda let my lats rest. And never shoulder day before deadlift day.

    I train legs twice a week normally sometimes three if I just did a work out were I didn’t push myself and I have the time. I break it into squat day the. Deadlift day normally Monday and Friday. I normally need a couple days post leg day to recover other wise my lifts are garbage. I do very intense leg days though. With heavy weights /compound lifts then tons of volume.

    Now if ops goals aren’t strength and just looks I don’t really see it will matter that
    Much.

    Then again ops wilks for squats beats mine by a couple points and bench and deadlift I only beat his by about 10-15 points
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    Unregistered User MyEgoProblem's Avatar
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    Really? stuck in the 80s with this recovery bull aren't we.

    I suggest people actually do some research on what current top lifters and coaches are doing, what experience from real lifters shows and what the science and data backs.

    We really have moved on.

    Come on guys, step one. dual factor recovery.....

    Setup is fine op! Gj! although it could be tweaked to better suit.

    Honestly you're in the wrong place mate, you won't get much in the way of help here these days. I'd look to exodus strength forums. There are very few that can help properly here past sending you to fierce 5 stickies.

    My preference is to run from a very rts inspired base.

    Monday Squat bench bench
    Tuesday Dead bench squat

    Thursday Squat bench squat
    Friday Dead bench dead

    https://www.powerliftingtowin.com/wp...te-Program.jpg. Similar to the first block of the rts tgip is structure
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    Originally Posted by safcpaul View Post
    Using world champion powerlifters as an example doesn't prove nothing. World champion powerlifters are on gear. If you're on gear then you can recover much quicker
    You realise therr are heavily tested federations.

    Even if we don't. There are plenty of intermediate naturals doing well on it as well.

    This unfounded bias is very odd

    Funny timing

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    Originally Posted by WolfRose7 View Post

    Op the only thing that strikes me is Squat 3x when you could use assistance exercises for the extra 2 slots, i. pause, pin, high bar etc
    This is what I was thinking. But I have a lot of wear and tear. It's worth consideration.

    Originally Posted by MyEgoProblem View Post
    Really? stuck in the 80s with this recovery bull aren't we.
    Hmm can't remember this conversation in the 80's. No idea what you are talking about, just sounds like a cheap shot. I like the program you linked though. OP's list seems more redundant as Wolfrose7 mentioned.

    I'm as disinterested in what is trending whether that is splits or 4x fullbody as ever. Ultimately as much frequency as is matched by recovery and well being is optimal and personal preference matters.

    Originally Posted by WolfRose7 View Post

    [youtube]
    8:10 - 'These high level powerlifters you would not believe the laundry list of injuries'

    OK where do I sign up for that!
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  19. #19
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    Originally Posted by VicDumbbells View Post

    8:10 - 'These high level powerlifters you would not believe the laundry list of injuries'

    OK where do I sign up for that!
    hah, It's worth pointing out he's talking competitive athletes, at that point all sports have a degree of injury risk and powerlifting is actually quite low injury for a competitive sport.
    I wouldn't assign that comment to any particular training methodology.
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  20. #20
    WOATbrah of peace :) sooby's Avatar
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    Doesn't look that bad OP. I do full body 4x a week as well and it is completely fine. I do at least 1 leg movement on each of these days. Key is moderating volume, intensity and the sorts of exercises you do.


    My suggestion here would be to employ some more variation with your squats, if these are all heavy squats relatively speaking it could potentially be alot to handle. Some other nice squatting variations include paused squats, pin squats, tempo squats. Hell you could use machine hack squats for more directed quad work if you wanted.

    Maybe have a day where you concentrate on your deadlift and choose a lighter squat variation. Heavy squats followed by some fairly heavy trap-bar could be fairly difficult depending on your recovery and how close to failure you get on these.

    Also curious about your choice of wide-grip OHP, depending on how wide the grip is, I think at that point you might as well do something like an incline bench press, with a wider grip. Or something like a landmine press for some of dat dere free scapular movement.

    Keep in mind that you are cutting as well. Just throwing out some ideas here for you.
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