4 day a week program that hits each muscle twice a week?

Discussion in 'Workout Programs' started by David1611, Dec 8, 2016.

  1. David1611

    David1611 New Member

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    I've been doing a full body workout three times a week, tranining on Monday, Wednesday and Friday. It has given some decent results, and I mainly used it as a way of starting training again, as I took a couple of years off and used this as a way of building a foundation up again. It's not enough for me in terms of results and training time. I love training so I want to train more than just 3 times a week. Training each body part once a week doesn't work for me, I don't get good results from it. Does anyone know of any routines that hit each body part twice a week and that are not extreme? as in 6 days training a week? I'd be happy at 4 or 5 maximum.
     
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  3. Fabz

    Fabz Well-Known Member

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    Look at upper/lower. I've been using it for a couple years and it works quite well.

    Just make sure you focus on progression, add weight/reps/sets. You can add a 5th day if you want which I do to focus on weak points, so you can hit that body part a third time a week.

    I highly recommend steve shaws literature, I think you can get it for free. I did buy his ebook though i think its like 15 bucks, good read.
     
  4. flow

    flow baked beans Connoisseur

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    phat could be tailored to suit.
     
  5. spides

    spides Well-Known Member

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    ditto on this. I highly recommend anything Layne Norton says. This is a great work out and easy to tailor to suit. I did.
    The strength and hypertrophy is a great principle to follow.
    http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

    Other people I don't rate as highly namely Kris Gethin's workouts. I tried his 4 week to shred as I fancied a change and I lasted about two workouts..........the 5 5/10 5/10/15 s**t me to tears........good pump though lol
     
  6. Meatbag

    Meatbag Member

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    PHUL is basically the same as PHAT but a 4 day version. I've been getting good results out of it lately and seems to fit in with my work roster.
     
  7. StrungOut

    StrungOut Well-Known Member

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    I don't mind Eric Helms' program guide from the ebook which is either an ULUL or LULPP
     
  8. David1611

    David1611 New Member

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    Thanks mate, I'll have a look.
     
  9. PitBull

    PitBull JunkYard Dog

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    Speaking of PHat, is PH3 a off shoot of it?
     
  10. flow

    flow baked beans Connoisseur

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    PitBull and SighK like this.
  11. Marximus

    Marximus New Member

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    Interesting reads guys, thanks for linking. Has anyone ran a phat routine with success, i have been trialing something mildly similar but with lower max weight/higher reps (4 sets x 6-10 rep range) and then light light hypertropy (4 sets x 12-20 rep range - slow motion). I might do some more reading up and run a phat routine next. One of my mates has been telling me to do the Body Beast Bulk system (I think he may be stitching me up as i have watched a couple minutes on youtube - not sold yet)
     
  12. PitBull

    PitBull JunkYard Dog

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    Marximus likes this.
  13. JUGGERNAUT

    JUGGERNAUT in search of massiveness

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    Body beast bulk system???? what the? Sounds like a bit of a piss take. Just train hard. Contract throughout the whole movement. No need to lift heavy or be int he gym longer than an hr. Get in, do it right, get out and eat half decent and get the right sups to support your training. Stay away from alcohol & post mix haha. Arhhhh I sound boring.
     
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