tnation - Primer 4: Big, Bad, Basic Workouts

[Admin]

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][TABLE="class: tableWide1, width: 620"]
[TR]
[TD][/TD]
[TD]Exercise[/TD]
[TD="align: center"]Sets[/TD]
[TD="align: center"]Reps[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]A[/TD]
[TD]Bench Press[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]B[/TD]
[TD]Barbell Row[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[/TABLE]
[h=3]Lower Body 1[/h][TABLE="class: tableWide1, width: 620"]
[TR]
[TD][/TD]
[TD]Exercise[/TD]
[TD="align: center"]Sets[/TD]
[TD="align: center"]Reps[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]A[/TD]
[TD]Squat[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]B[/TD]
[TD]Deadlift[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[/TABLE]
[h=3]Upper Body 2[/h][TABLE="class: tableWide1, width: 620"]
[TR]
[TD][/TD]
[TD]Exercise[/TD]
[TD="align: center"]Sets[/TD]
[TD="align: center"]Reps[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]A[/TD]
[TD]Incline Press[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]B[/TD]
[TD]T-Bar Row[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[/TABLE]
[h=3]Lower Body 2[/h][TABLE="class: tableWide1, width: 620"]
[TR]
[TD][/TD]
[TD]Exercise[/TD]
[TD="align: center"]Sets[/TD]
[TD="align: center"]Reps[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]A[/TD]
[TD]Front Squat[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4[/TD]
[/TR]
[TR="class: tdYellow"]
[TD="class: number, align: center"]B[/TD]
[TD]Romanian Deadlift[/TD]
[TD="class: number, align: center"]4[/TD]
[TD="class: number, align: center"]4

[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


[/TD]
[/TR]
[/TABLE]
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T Nation | Primer 4: Big, Bad, Basic Workouts

 

[Jungnaut]

I'm going to trademark the next big thing, wait for it, it's called Primer-6 (seeing that 5 is taken by stronglifts)

 

[White_Lie]

Surely 6 sets of 6 reps is better than 4x4? Volume is king!

 

[pomhat]

takes too long in today's world.. I'm trademarking 1 x 1, perfect for an infomercial

 

[angusbeef]

[MENTION=12205]pomhat[/MENTION]; didn't Mike mentzer already claim 1 working set to failure?

 

[pomhat]

train to failure?