Reply
Results 1 to 5 of 5
  1. #1
    Registered User userNQTZN2UGJBF's Avatar
    Join Date: Nov 2021
    Age: 52
    Posts: 2
    Rep Power: 0
    userNQTZN2UGJBF is on a distinguished road. (+10)
    userNQTZN2UGJBF is offline

    Post Rate my 4-day workout plan

    Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant.

    DAY 1: (90s rest all)
    Bench press 4 series x 5 reps
    Dips 4x5 (assisted)
    Pull up 4x5 (assisted)
    Bent-over row 4x5
    Shoulder press 4x5

    DAY 2: (90s rest all)
    Barbell squat 4x5
    Deadlift 4x5
    Low pulley row 4x5
    DB lateral raise 4x5
    Bb preacher curl 4x5

    DAY 3: (60s rest)
    Db bench press 4x6/8
    Lat pulldown 4x6/8
    Shoulder press 4x6/8
    Superset lateral raise (3x10) and push ups (3x max)
    Superset Kick back (3x10) and Dips (3x max)

    DAY 4: (60s rest)
    45 leg press 4x6/8
    Pull ups 4x6/8
    Bb forward lunge 4x6/8
    Superset back extension (3x10) and Arm db row (3x max)
    Superset Bb forward lunge (3x10) and db arm curl (3x10)

    This plan will last for 2 months, and every two weeks the volume is increased. For example for the bench press: first two weeks 4x5, second 4x6, third 5x5, fourth 4x7.
    Do you think it is a good plan?
    Last edited by userNQTZN2UGJBF; 11-22-2021 at 04:58 AM.
    Reply With Quote

  2. #2
    Registered User Rsurf72's Avatar
    Join Date: Jul 2016
    Age: 52
    Posts: 92
    Rep Power: 0
    Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100) Rsurf72 is not very well liked. (-100)
    Rsurf72 is offline
    Originally Posted by userNQTZN2UGJBF View Post
    Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant.

    DAY 1: (90s rest all)
    Bench press 4 series x 5 reps
    Dips 4x5 (assisted)
    Pull up 4x5 (assisted)
    Bent-over row 4x5
    Shoulder press 4x5

    DAY 2: (90s rest all)
    Barbell squat 4x5
    Deadlift 4x5
    Low pulley row 4x5
    DB lateral raise 4x5
    Bb preacher curl 4x5

    DAY 3: (60s rest)
    Db bench press 4x6/8
    Lat pulldown 4x6/8
    Shoulder press 4x6/8
    Superset lateral raise (3x10) and push ups (3x max)
    Superset Kick back (3x10) and Dips (3x max)

    DAY 4: (60s rest)
    45 leg press 4x6/8
    Pull ups 4x6/8
    Bb forward lunge 4x6/8
    Superset back extension (3x10) and Arm db row (3x max)
    Superset Bb forward lunge (3x10) and db arm curl (3x10)

    This plan will last for 2 months, and every two weeks the volume is increased. For example for the bench press: first two weeks 4x5, second 4x6, third 5x5, fourth 4x7.
    Do you think it is a good plan?
    It doesn't appear you have any recuperation/healing time? Your working same muscle groups days in a row only with different workouts
    Reply With Quote

  3. #3
    Registered User userNQTZN2UGJBF's Avatar
    Join Date: Nov 2021
    Age: 52
    Posts: 2
    Rep Power: 0
    userNQTZN2UGJBF is on a distinguished road. (+10)
    userNQTZN2UGJBF is offline
    Originally Posted by Rsurf72 View Post
    It doesn't appear you have any recuperation/healing time? Your working same muscle groups days in a row only with different workouts
    Between day 2 and day 3 there is a rest day, than other 2 rest days after day 4.
    So 4 wo day and 3 rest days per week
    Reply With Quote

  4. #4
    Registered User Archangel117's Avatar
    Join Date: Nov 2021
    Age: 52
    Posts: 3
    Rep Power: 0
    Archangel117 is on a distinguished road. (+10)
    Archangel117 is offline

    Exclamation Check this one out

    Originally Posted by userNQTZN2UGJBF View Post
    Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant.

    DAY 1: (90s rest all)
    Bench press 4 series x 5 reps
    Dips 4x5 (assisted)
    Pull up 4x5 (assisted)
    Bent-over row 4x5
    Shoulder press 4x5

    DAY 2: (90s rest all)
    Barbell squat 4x5
    Deadlift 4x5
    Low pulley row 4x5
    DB lateral raise 4x5
    Bb preacher curl 4x5

    DAY 3: (60s rest)
    Db bench press 4x6/8
    Lat pulldown 4x6/8
    Shoulder press 4x6/8
    Superset lateral raise (3x10) and push ups (3x max)
    Superset Kick back (3x10) and Dips (3x max)

    DAY 4: (60s rest)
    45 leg press 4x6/8
    Pull ups 4x6/8
    Bb forward lunge 4x6/8
    Superset back extension (3x10) and Arm db row (3x max)
    Superset Bb forward lunge (3x10) and db arm curl (3x10)

    This plan will last for 2 months, and every two weeks the volume is increased. For example for the bench press: first two weeks 4x5, second 4x6, third 5x5, fourth 4x7.
    Do you think it is a good plan?
    Day 1 is WAY TO MUCH bro, to many heavy compound exercises in the same day and there will be a time when you are lifting super heavy in the comppounds since you are supose to be increasing the weight every workout by 2.5LB in the compounds movements. And you are working the same muscles to much. Here take a look at this workout, It´s an hybrid between strenght and hypertropy and the excersices are spread out better. The basics are as I said you increase the weight in the compounds movements every workout by 2.5lb until you reach a plateau, then you decrease the weight by 15% and go start building it up againt, also you should start with a very light weight or you will get to the plateau at a much lower weight that if you started light. if you are eating enough you will be able to go beyond that last plateau. If you can Workout one day and rest the next one I would recommend that more. If you want to go more strenght focused do 3x5 instead of 5x5 or also if you start reaching too many plateaus go 3x5. You should try it, hope it helps.
    Attached Images
    Reply With Quote

  5. #5
    on probation weiss1967's Avatar
    Join Date: Jun 2007
    Location: New Westminster, BC, Canada
    Posts: 2,162
    Rep Power: 14753
    weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000)
    weiss1967 is offline
    Looks ok, but I wouldn't be sticking to it for long because there are many holes in this program. For one, there are no dedicated calves, hamstring or traps exercises. Also, I don't see incline/decline chest work, I don't see neck, and I don't see forearms. Apparently there are some shoulder exercises, but you are sure missing out on front and rear delts.

    What works for me is gradually incorporating some new elements into my existing routine. This way my routine is completely changed in a few months. Say, where there is DB press - in a few week switch to cable crossovers, and give it some angle too. And so forth.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts