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4 Day a Week Training Routine
WARNING!!! DO NOT START THIS PROGRAM UNLESS YOU ARE GOING TO BE COMMITTED TO IT THROUGHOUT THE ENTIRE ROUTINE. THIS PROGRAM LASTS ABOUT FOUR AND A HALF MONTHS. IT WORKS ON A WEEKLY BASIS AND THEREFORE A FOUR DAY PROGRAM WILL ALLOW YOU 3 DAYS OF REST. DO NOT GO MORE THAN 2 DAYS WITHOUT WORKING OUT. CHOOSE 2 DAYS ON, 1 DAY OFF, 2 DAYS ON, 2 DAYS OFF, OR SOMETHING LIKE THAT. IF YOU DO NOT, YOU MAY NOT GET THE FULL BENEFITS OF THIS PROGRAM. DON’T START ANYTHING UNLESS YOU CAN FINISH IT!!! Before I start with the routine I’ll explain a
little about this program and how it works. I’ll try not to go into too much
detail and let you figure things out for yourself. First off: the rest periods. It’s very important to exactly follow the breaks that each workout lists. For example: 120 seconds. You do your set and then exactly 2 minutes afterwards you do another set until you’re done that exercise. Each day
is composed of a set number of reps. 13-15 reps for each exercise means that you
would push to failure each and every set. The first week will probably be
experimenting, so it’s important to write down each set of each exercise and
the number of reps you did with the weight being used. Do this throughout the
entire program. I even write a little, one word, note above the set saying if
the weight used was ‘good’, ‘easy’, ‘hard’, etc. Each day lists the body parts to be worked along with
the number of sets to do for that exercise. Typically you would pick one
exercise for each body part. It is acceptable however, to incorporate other
exercises for that body part as long as you stick to your breaks. I generally
don’t use more than one exercise unless there are four or five sets and then I
may choose one other exercise. If you feel you’re not getting enough work on a
particular muscle group don’t despair. The people who made this program did a
lot of research and you will end up getting the full benefits throughout your
whole body. For example; I feel that there is not too much focus on the
deltoids, so, to make up for this, rather than do more shoulder sets I use
compound movements such as bench press, rows, etc. When choosing your exercises try and stay away from
the machines. They’re great at singling out a muscle but they don’t offer
enough stimulation to other muscles. Choose as many compound movements as you
can. Exercises such as the bench press, squats, deadlifts, rows, shoulder press.
Those are very basic movements that incorporate your entire body in order to
lift the weight. This will cause a greater release of growth hormone and
testosterone, giving you gains like no machine can. Learn more about these
exercises and why they are so good, you’ll soon see why they should be a
staple in everyone’s workouts. This is the 4 day a week program. It’s a great one
to start off with to give you the idea of how this program works. It’s also
easier to fit in to your schedule. There are 3 ramps, each ramp lasting 3 weeks
and after the 3 weeks you do 3 weeks of a super growth phase, which will be the
same routine repeated for 3 weeks. The first 3 weeks is to force your body just
into over-training and the super-growth phase takes advantage of your body’s
increased ability to adapt and desire to rest, hence giving you ‘super
growth’. This is a tough program to start off with but you’ll soon adapt.
Try to make sure it always stays tough. Your body becomes stronger and bigger
because that’s the way it handles increased stress. After you have fully completed the level one program,
go back to the super-growth phase that worked best for you and stay with it for
anywhere from 2 – 6 weeks. That is not a set time however, it is merely a
guideline. Always listen to your body. For example: For the first super-growth
phase, I was making very good gains but only for the first 2 weeks. The last
week was almost boring. I would follow the breaks and push myself hard but I
could feel that it was time to step up my intensity again. If this happens to
you, go onto the next ramp. Don’t sit around twiddling your thumbs waiting for
some miracle to happen. The only way to gain is to push yourself. But enough chatter, on to the routine. Level
One Training – Four Days Per Week – One Workout Per Day
RAMP 1 – WEEK 1
RAMP 1 – WEEK 2
RAMP 1 – WEEK 3
LEVEL 1 –
SUPER GROWTH PHASE
1
Level
One Training – Four Days Per Week – One Workout Per Day
RAMP 2 – WEEK1
RAMP 2 – WEEK 2
RAMP 2 – WEEK 3
LEVEL 2 – SUPER GROWTH PHASE
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