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tnation - Primer 4: Big, Bad, Basic Workouts

Admin

Administrator. Graeme
Staff member
Everyone knows what a single, double, or triple is, but when it gets to "four," people suddenly develop weight training amnesia.
•  You can build a solid foundation of strength and mass with a program based around sets of four. And it only requires four days a week of training.
•  One of the biggest reasons people get stuck in a training rut is because they start implementing more exercises and more set and rep schemes. Their training starts to resemble that of a buffet more than a basic meal of steak and potatoes.
•  Any time you find yourself frustrated by a plateau, the best thing you can do is eliminate all of the BS you've been doing and reel it back into simplicity. That's where the Primer 4 Program comes in.



[h=2]WORKOUTS[/h][h=3]Upper Body 1[/h]
ExerciseSetsReps
ABench Press44
BBarbell Row44
[h=3]Lower Body 1[/h]
ExerciseSetsReps
ASquat44
BDeadlift44
[h=3]Upper Body 2[/h]
ExerciseSetsReps
AIncline Press44
BT-Bar Row44
[h=3]Lower Body 2[/h]
ExerciseSetsReps
AFront Squat44
BRomanian Deadlift44

[h=2]The Simple Split[/h]The basic split here will be four days a week, with upper body and lower body performed twice a week. Pretty simple stuff.
Day 1:   Upper Body 1
Day 2:   Lower Body 1
Day 3:   Off
Day 4:   Upper Body 2
Day 5:   Lower Body 2
Day 6:   Off
Day 7:   Off



read moire
T Nation | Primer 4: Big, Bad, Basic Workouts
 
I'm going to trademark the next big thing, wait for it, it's called Primer-6 (seeing that 5 is taken by stronglifts)
 
[MENTION=12205]pomhat[/MENTION]; didn't Mike mentzer already claim 1 working set to failure?
 
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