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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]
Exercise
Sets
Reps
A
Bench Press
4
4
B
Barbell Row
4
4
[h=3]Lower Body 1[/h]
Exercise
Sets
Reps
A
Squat
4
4
B
Deadlift
4
4
[h=3]Upper Body 2[/h]
Exercise
Sets
Reps
A
Incline Press
4
4
B
T-Bar Row
4
4
[h=3]Lower Body 2[/h]
Exercise
Sets
Reps
A
Front Squat
4
4
B
Romanian Deadlift
4
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