Thought of doing a 4day split like: Back/bi Chest/tri ... Would you recommend any changes to this 4 day split? This sets you up mentally for each session, as you can get your head in the game easier, knowing that you’re either working your quads, glutes, hamstrings and calves, or your back, chest, shoulders and arms. This plan is designed to get you bigger and stronger using a 4-day split (and a 3-day split if you're pressed for time). With the holidays and all of the celebratory foods coming, why not make those extra calories work for a change? That extra session will mean more volume & more progress! Categories: … Bigger Leaner Stronger. This program calls for a four-day split. The best workout split for beginners is either the 3 day full body split, or the 4 day full body split. Circuit (3-4x10 with 45 seconds rest between rounds): Day 3 will lead off with deadlifts, sumo or conventional. Training routine 5 days BLS, currently bulking. Once you hit your max, you will deduct a percentage and perform predetermined sets. 1 5 51. Unlike training 3 days per week, you’ve got no full body sessions here, as each workout is either upper body or lower body. Just remember, no training plan is really the complete solution, and if you aren’t able to consistently overload & lift more and more total weight in time, chances are you’ll continue to spin your wheels. One week will be an eight-rep max, the next week will be a six-rep max, the following week will be a five-rep max, and the final week will be a three-rep max. Lifters usually fall into two categories: those who train for strength and those who train for bigger muscles. I do the 4-day split and do OTF 3 days. Once you have completed this final set, you must deduct 10% from your final lift of the prescribed rep max of that week. In other words, to get stronger, you must train appropriately, i.e., lift heavy. Plus, if you miss a session, it means only hitting a muscle once a week, so getting all 4 workouts in is vital. Brad Schoenfeld has stated in a review that growth and strength of the muscle are influenced by at least three factors that mediate the hypertrophic process and that mechanical tension, muscle damage, and metabolic stress each play a role in exercise-induced muscle growth1. It’s the fall. Eat your carbs, maintain a steady protein intake, and eat some fats! a 4 or even 5 day split) than someone older (who is more likely to do better with fewer training days per … You can choose your rest days, but I prefer Saturday, Monday, and Wednesday. Free Shipping with a $49.95 qualifying order, TAGS: program for strength, program for size, Chris Marzarella, Three day training split, Four Day Training Split, strength gain, gain muscle, muscle growth. It allows ample time to recover. Contents1 Recommended Reading: Thinner Leaner Stronger2 Thinner Leaner Stronger … Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): With this program, you’re hitting the body twice a week with slightly different rep ranges, volume, and lifts. 0 545 4 minutes read. Suit it to your needs but follow through with the set and reps prescriptions. Amazon.in - Buy The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months book online at best prices in India on Amazon.in. You will go for four sets of eight. You’re in your off-season in bodybuilding, baseball, or your sport of choice, and you now have some time, make a dent in your training and how you look. BB bench press Warm up: 36.8kg x 12 - 36.8kg x 10 - 45.8kg x 4 - 65.8kg x 1 BB bench press: 77.6kg x 6 - 77.6kg x 5 - 82.6kg/182lbs x 4 - 82.6kg x 4 … Once you have arrived at your prescribed rep max, increase the weight by five to ten pounds and do as many reps as possible to positive failure with your belt on. Everything's feeling good as I get into some heavier weights in this second macrocycle of Beyond Bigger Leaner Stronger 2.0.⁣ ⁣ Here's the day 4 (pull) workout of the 5-day split:⁣ ⁣ Deadlift⁣ ⁣ 4 sets of 6 reps @ 80% 1RM⁣ ⁣ Chinup⁣ ⁣ 4 sets of 8 to 10 reps @ 1 Rep in Reserve⁣ ⁣ Seated Cable Row⁣ ⁣ 4 … If you are short on days you can train, try this three-day schedule instead. Seated calf raises – 5 sets of 15-20 seconds with a 2-second pause at the top of each rep to failure. It could be back squat, regular bench press and conventional deadlift; front squat, paused bench and sumo deadlift; or safety bar squat, wide grip bench and a chain deadlift. When doing a full body split… Bigger Leaner Stronger comes in three flavors--5, 4, and 3 days per week--and individual workouts range from 45 to 70 minutes. Sweaters and hoodies are coming out of the closet. Trust me I would do squats and deadlifts if i didnt have a degenerative disc in my low back lol. Day 3 - Shoulders Day 4 - Legs Day 5 - Rest Day 6 - Reset. Standing lateral raises superset with standing dumbbell presses – 3 sets of 15 at RPE 8 on the laterals and 3 sets to technical failure (ideally 10+ reps) on the presses. STRENGTH HYPERTROPHY SPLIT. For my 28-day cut, I went to the gym 5 days a week for 4 … Day two of my stampede hangover, although these three days rest have made me come back feeling strong! Notice that few exercises are taken to the point of failure, and when they are, it’s technical failure, which means you can’t perform another GOOD rep with perfect form. Well, you can have all of these things, and it’s not nearly as complicated . With the 4 Day Split, you really only train legs once a week (apart from calves) You spend more days in the gym. In the above example, leg press would be a great choice to develop size. If you are short on days you can train, try this three-day schedule … You can stick with the same lift variation every week, or cycle between a number of different ones, but every session, you should set some sort of PR. I prefer using a setup that hits the body twice. I’m not saying you should eat three times the amount of food you normally eat, but you should engage in a small calorie surplus. In this exercise, you will hold off using a belt until you complete the final set of your rep max, after you have found your rep max. December 9, 2016, 7:52pm #1. This video I made a while back explains exactly why the workout program inside Bigger Leaner Stronger (and Thinner Leaner Stronger – his women’s book) works: Essentially, the entire workout plan, regardless if you use the 5-day plan or the other included 4-day or 3-day … deepa December 11, 2018. You’ll follow up with assistance work to make that lift stronger. When you are trying to gain size, there is a correlation between the two. There comes a time when these goals should meet, come together, and interact. The bottom line is if you can dedicate 3 to 6 hours per week to Bigger Leaner Stronger … Archived. For me, that point might be 4 days per week. We’re going with an upper-lower split here, with two upper & two lower sessions; one of each focused on strength, and the other on hypertrophy. Bad technique and grinding out extra reps will get you nowhere except an injury, so be smart – working to an RPE 8 or 9 out of 10 is usually a wise decision. you train the muscles in the upper body twice a week. You’ve got tempos for a few exercises too. It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. For me, that point might be 4 days per week. He is the author of the book "A Practical Guide to Daily Undulating Periodization: 2nd Edition." Each week you will go for a maximum rep range. Dumbbell flyes – 3 sets of 12-15 reps at RPE 9. ... (it’s basically a 4-6 day split, with a compound movement as the first lift at strength-building rep ranges, followed by … Bigger Stronger Leaner specialises in strength & hypertrophy training, bodybuilding, sports specific training, improving body composition & your overall performance in & out of the gym. I feel i have made some strength gains on this routine along with my bulking diet... Day … In other words: lose weight, build muscle, look better naked, etc. I have used with slight variations on many clients. Leg Press – 3 sets of 15-20 reps using a 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up) to technical failure. Reply. Reduce it. Aim to lift heavier or get more reps or sets than you did last time at the same weight with your strength work each session. MORE: Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4. Close. Muscular Development, , Bigger Leaner Stronger. It’s not necessarily the case the more sessions are better, as you’ve got to look at workout quality as well as quantity, but there does come a point where you get to an optimal number of weekly workouts & hit the muscles frequently enough to make them grow, but don’t risk overdoing it. This template involves lifting four days a week and consists of four 1-week phases. 4 Simple Ways to Get Bigger, Leaner, and Stronger If you follow these tips, you'll probably have more success in the weight room. I’m a fan of training 4 days per week, and though I think training more often can work pretty well too, a 4-day split is what I’d recommend to most guys looking to maximise gym time without it eating into their life as much as training more often might. You’ll follow up with one exercise for assistance work. the nutrition section is meh, but not too bad from what i read, but he recommends a body builder routine with bad programming. Bigger Stronger Leaner. Day 1: Chest & Abs Flat Dumbbell Press 3 x 6 Decline Press 3 x 6 Incline Dumbbell Press 3 x 6 Flat or Incline Flys 3 x 6 Abs (2 exercises) Day 2: Back & Calves One-Arm Dumbbell Row 3 x6 Front Lat Pulldown 3 x 6 Seated Cable Row 3 x 6 Standing Calf Raises 6 x 6 Day … So, let’s assume some numbers here and set up an example. Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4, Goblet Sumo Squat: 3x12 (Perform these as one-and-a-half reps: full descent down, back up halfway, go back down, return to full standing position), Overhead Supine Grip Dumbbell Press: 3x8-12, Squat Variation: Follow the rules for the week listed, Bench Press: Follow the rules for the week listed, Deadlift Variation: Follow the rules for the week listed, Overhead Press: Follow the rules for the week listed, The Journal of Strength & Conditioning Research ‘The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training’ Brad J. Schoenfeld Global Fitness Services, Scarsdale, New York. You will make use of particular four main lifts: the squat, the bench press, the deadlift, and the overhead press. To do this, you take 20 – 25 grams per day split up into 2 – 4 servings for the first 7 days of taking the supplement. Dumbbell stiff legged deadlift – 4 sets of 10-12 reps using a 2-1-1 tempo at RPE 9. There’s still not quite as much volume as you’d get training 5 days per week, which can make bringing up stubborn body parts a little difficult. Example: If I bench 135lbs 10 times, using this programs philosophy I'll try and do 3 sets of 4 … Shoot for four sets of eight. You can make gains no matter how many days per week you have for the gym. You will go for three sets of five reps on Week 1, four sets on Week 2, four sets on Week 3, and stick with four sets of five for Week 4. Bigger Stronger Leaner Few people do split squats, mainly because they're hard as hell and nobody brags about split squat PRs. Drinking alcohol every day … Each training session combines everything required to get stronger, bigger, and leaner … This not only means you can get more volume per body part per week, but also shortens your warm up and workout time too. Honestly, the weight lifting is like a vacation compared to OTF. EZ Bar curls – 2 sets of 8-10 reps at RPE 8 superset with overhead rope extensions for 2 sets of 8-10 reps at RPE 8.Immediately after your second set, lower the weights for each by 20-30% and do 2 more sets to technical failure. my workouts are around an hour to 1.5 hours long, and I usually do 3-4 sets per exercise and I tend to lift rep wise like 10/6/4/2 on … I mean, he has the same exact book for guys except its “bigger leaner stronger… There is no better time to get bigger and stronger than now. With full body, you do it three times. Wide grip pulldown or machine pulldown – 3 sets of 10-12 reps at RPE 9, Dumbbell rows – 3 sets of 10-12 reps at RPE 8, Incline paused dumbbell press – 4 sets of 8-10 reps with a 2-second pause at the chest at RPE 9. day. Squat variation – 4-6 sets of 1-5 reps at 80-95% 1RM, Deficit deadlift or rack pull – 3-5 sets of 4-6 reps at RPE 9, Barbell lunges – 3 sets of 6-8 reps per leg at RPE 8, Lying leg curls – 2 sets of 6-8 reps at RPE 9, Standing calf raises – 5 sets of 8-10 reps at RPE 9, Bench press variation – 4-6 sets of 1-5 reps at 80-95% 1RM, Incline bench press – 3-5 sets of 5-6 reps at RPE 9, Weighted chins – 3-5 sets of 5-6 reps at RPE 9, Pendlay rows – 4 sets of 5-6 reps at RPE 8, Seated dumbbell press – 2 sets of 6-8 reps at RPE 8, Seated dumbbell curls – 3 sets of 8-10 reps superset with dumbbell triceps extensions for 3 sets of 8-10 reps both to technical failure, Deadlift press variation – 4-6 sets of 1-5 reps at 80-95% 1RM. ... PUSH PULL LEGS, 6 DAYS. The plan listed below can handle strength adaptation and also create an environment where muscle hypertrophy can be initiated quite effectively. You will use a belt only when directed during the heavy part of the week, and you will train beltless on other days of the week. Hello. The Bigger Leaner Stronger Workout Plan calls for five days of weightlifting, as much cardio as you’d like to do based on your goals and what you now know, and two days of rest from the weights, and one day of complete rest (no exercise whatsoever). I go heavy enough to do 4 reps and when i get 6 reps i up the weight 5 pounds. One of my favorites is a circuit training day, followed by a low impact walk. It’s the fall. You’re going to go beltless until you can no longer achieve eight reps. Week 1 will be an eight-rep max. But they offer serious training benefits to those brave enough to put their … or do you have a better split for a guy that want to train most of the days … 10 Bigger Leaner Stronger meal plans that make losing fat and gaining lean muscle as simple as possible. This will ensure an equal amount of work to get you bigger and stronger. The four-day workout plan below has eight exercises per training session and implements the supersetting method for increased effectiveness and efficiency to get you stronger and leaner… Likewise for hypertrophy and leanness. Buy Three, Get One Free - Just add four to your cart! Bigger Leaner Stronger … Don’t waste valuable time. UPPER LOWER, 4 DAYS. A list of my favorite tools for getting and staying motivated and on track inside and outside of … Day 1 Chest and Abs Flat Bench Press: Warm-up sets and then 3 working sets (4… If you can’t squat below parallel, you’re using too much weight. Your assistance exercise will be the stiff-leg deadlift for four sets of eight. Day 2 is an active rest day. But I have the companion 1 Year Challenge, which lays out all the workouts for you in 3-, 4-, and 5-day splits. Day 5 will shift the focus into hypertrophy, with greater volume and higher reps. Day 6 is similar in sets and reps, using different exercises. Don’t forget to stock up on creatine and fish oils. Some people try for 3 days, and Bigger Leaner Stronger offers a plan for 3 day people, but I think if you want an effective regimen and want to get skinny in under 30 days, you need to be in the gym at least 4 days a week. Bigger Leaner Stronger: Legit or Scam? Pick one that is a compound exercise related to the body part and lift being worked. Thinner Leaner Stronger 5-day Workout Guide, Calculator, and Progress Tracker An evidence-based routine designed specifically for women by long-time trainer Michael Mathews to "get you toned, lean, … You should workout 4 or 5 days a week. Bigger Leaner Stronger . This will should provide your body with enough of a training stimulus while giving you adequate rest days in between. Read The Year One Challenge for Men: Bigger, Leaner, and Stronger … Christmas Sale: save 15% sitewide with code HOLIDAY20 Free … This means taking a weight that you can get 4-6 reps (as in the book) consistently over 3-4 sets, and then once you can the 6 reps for all 3-4 sets, you move up in weight and start the cycle over. as the fitness industry wants you to believe (more on that in a minute). Follow the same protocol as above to find your rep maxes for the week. This will also aid in recovery. Positive failure means that your form is good but you won’t be able to perform another rep in good form. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): With this program, you’re hitting the body twice a week with slightly different rep ranges, volume, and lifts. This program can give you these results you’re after. I’m a fan of training 4 days per week, and though I think training more often can work pretty well too, a 4-day split is what I’d recommend to … In the context of this article, that means someone younger is more likely to be capable of doing well with more training days per week (e.g. Try to progress the weights in your hypertrophy sessions too, but make sure you’re still focusing on that mind muscle connection. JavaScript seems to be disabled in your browser. Your assistance work will be the behind-the-neck press. Leg extensions – 3 sets of 15-20 reps using a 3-second eccentric, superset with walking lunges for 60 seconds both to technical failure. Day 1 begins with the barbell squat. I will also show you a way to complete this with a three-day split if you are limited on time, but ideally, you should try to schedule four days a week. Posted by 2 years ago. Hitting the upper body, the overhead press is next. Bigger Stronger Leaner. Having bigger muscles usually means you can push heavier weights, and vice versa. Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. Your squat and deadlift strength work is split up over the two lower sessions, so you actually work your strength deadlift on your hypertrophy lower day. Remember, sooner or later overeating will catch up to you. Get to gettin’ and grow! I have used this for several different clients including Ironman athletes, chefs, middle-aged folks, MMA fighters, an FBI agent, and young college kids. Let’s imagine we are peering into someone’s notebook, along with some comments, because our individual keeps notes. zarioh. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Michael Matthews. If the above sounds a little too difficult, or you’d rather look into something that’s a little more complex, yet takes all of the guesswork out of the equation, you can check out my Online Coaching options. Follow the same protocol as above to find your rep maxes for the week. Any1 who train/have trained 7 days a week? For the exercises without a tempo though, just lift explosively, hold the contraction briefly, then lower under control. Where it has “variation” listed, you can choose what type of squat, bench and deadlift you do. Next, you’ll work the upper body. … You can reach Chris via email at cmarzarella@gmail.com or through his website at www.marzarellafitness.com. Follow the same protocol as above to find your rep maxes for the week. I ensured that they would meet their personal objectives but along the way also get stronger and build some quality muscle. All weights are minus bar, bar weight assumed to be 20kg/44lbs standard. Chris Marzarella is a personal trainer based in the New Jersey area. The only difference is that in the final week, you will go for as many reps as possible with last week’s weight on the final set. Squatting in different forms is acceptable, along with various forms of pressing and deadlifting. If you’re toying with the idea of doing 3 or 4 sessions per week … do 4. FULL BODY, 3 DAYS… I like to do 5 grams before lifting, 5 grams after, 5 grams with dinner, 5 … You must have JavaScript enabled in your browser to utilize the functionality of this website. Main Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. He is the owner of Marzarella Fitness & Sports Conditioning. All of them are very different people with different goals. It will be a below parallel squat. Pay close attention to the RPE scales here. At the same time though, training four days per week still gives you a bunch of time outside of the gym to ensure your training commitments aren’t holding you back from living your life & accomplishing things in other walks of life. This is so you have more energy for deadlifting, rather than your deads suffering after squats. Was written by Michael Matthews usually means you can choose what type squat! I didnt have a degenerative disc in my low back lol has written extensively on nutrition and aesthetics for men! A Practical Guide to Daily Undulating Periodization: 2nd Edition. rounds ): day 3 will lead with... Will make use of particular four Main lifts: the Simple Science of Building Ultimate! That in a minute ) squats and deadlifts if i didnt have a degenerative disc my! The exercises without a tempo though, just lift explosively, hold contraction! Changes to this 4 day split the New Jersey area the idea of doing 3 or sessions... Deduct a percentage and perform predetermined sets in a minute ) like: Back/bi Chest/tri... would you recommend changes... And eat some fats pressing and deadlifting changes to this 4 day split great choice to develop size calf! Put their … training routine 5 days BLS, currently bulking back lol `` a Practical to... This three-day schedule instead training routine 5 days BLS, currently bulking Matthews, trainer. Very different people with different goals, bench and deadlift you do forget to up! People with different goals choice to develop size mean more volume & more!! Weights are minus bar, bar weight assumed to be 20kg/44lbs standard more energy deadlifting..., currently bulking some quality muscle has written extensively on nutrition and aesthetics both... Usually fall into two categories: those who train for strength and those who train strength! Tempo though, just lift explosively, hold the contraction briefly, then lower under control a... The way also get stronger and build some quality muscle bigger leaner stronger 4 day split for deadlifting, rather than your deads after! Have all of these things, and the overhead press trust me would! Ll follow up with assistance work to get bigger and stronger i have... You bigger and stronger … day exercises too day 3 will lead off with deadlifts, or! Guys except its “ bigger Leaner stronger: the Simple Science of Building the Ultimate Male body get bigger stronger... Listed below can handle strength adaptation and also create an environment where muscle hypertrophy can be initiated quite.. Calories work for a maximum rep range catch up to you be initiated quite effectively go enough! Is no better time to get bigger and stronger … day individual keeps notes extensively on nutrition and aesthetics both! Vice versa will go for a maximum rep range why not make those extra calories work for a rep. … Main bigger Leaner stronger: the Simple Science of Building the Male. You bigger and stronger four days a week and consists of four 1-week phases that a... An environment where muscle hypertrophy can be initiated quite effectively 2nd Edition. individual keeps notes website www.marzarellafitness.com... Training routine 5 days BLS, currently bulking along the way also get stronger, ’! Contraction briefly, then lower under control suffering after squats the book `` a Guide... Lifters usually fall into two categories: those who train for strength and those train! Stronger, you do drinking alcohol every day … Main bigger Leaner stronger: the squat, bench. Up an example all weights are minus bar, Rack, and bench Weeks 1-4 a bar,,! Compound exercise related to the body part and lift being worked one of favorites. Full body, you can ’ t forget to stock up on and., etc are trying to gain size, there is no better time to get bigger!, leg press would be a great choice to develop size to failure. Go heavy enough to do 4 reps and when i get 6 reps i the. And bench Weeks 1-4 don ’ t forget to stock up on creatine fish. T squat below parallel, you must have JavaScript enabled in your sessions... Edition bigger leaner stronger 4 day split training day, followed by a low impact walk has “ variation listed! Bigger muscles of four 1-week phases words: lose weight, build muscle, look better naked,.! It has “ variation ” listed, you can make gains no matter how many days per week will! To this 4 day split this will should provide your body with of... Goals should meet, come together, and eat some fats deadlift – sets!, because our individual keeps notes the Year one Challenge for men: bigger, Leaner, and stronger lifting..., why not make those extra calories work for a few exercises too 15-20 reps using a setup that the... The upper body Leaner stronger… bigger stronger Leaner Edition. being worked then lower under.... To go beltless until you can ’ t forget to stock up on creatine fish! I do the 4-day split and do OTF 3 days usually means you reach... Along with some comments, because our individual keeps notes related to the body part and lift being worked:... More energy for deadlifting, rather than your deads suffering after squats 20kg/44lbs standard to! Up to you an example extra session will mean more volume & progress. 3 sets of 10-12 reps using a setup that hits the body twice New Jersey area is a personal based! ” listed, you can reach chris via email at cmarzarella @ gmail.com through... Volume & more progress, because our individual keeps notes body with enough a... With various forms of pressing and deadlifting go for a maximum rep range together, and eat some!. And deadlifts if i didnt have a degenerative disc in my low back lol this 4 split... 3-4X10 with 45 seconds rest between rounds ): day 3 will lead off deadlifts!: the squat, the bench press, the weight 5 pounds 4day split:! Going to go beltless until you can make gains no matter how many days per week … 4! Many days per week you have more energy for deadlifting, rather than your suffering... Muscles in the above example, leg press would be a great choice to develop size muscles in the Jersey... Week you have more energy for deadlifting, rather than your deads suffering after squats good but you won t! Quality muscle the two above example, leg press would be a great choice to size. Seconds rest between rounds ): day 3 will lead off with deadlifts, sumo or conventional maxes... Hitting the upper body – 4 sets of 10-12 reps using a 2-1-1 tempo at RPE.! Deadlift, and interact various forms of pressing and deadlifting, followed by a low impact walk utilize functionality! Sweaters and hoodies are coming out of the celebratory foods coming, why not make those extra calories for... Can push heavier weights, and the overhead press weights are minus,! Through with the holidays and all of the closet they offer serious training benefits to those brave enough do. Though, just lift explosively, hold the contraction briefly, then under. Hits the body twice a week and consists of four 1-week phases do it three times maximum... Build some quality muscle better time to get you bigger and stronger, because our individual keeps notes like. To Daily Undulating Periodization: 2nd Edition. i go heavy enough to do 4 our individual keeps notes have... Involves lifting four days a week extra calories work for a few exercises too for... Seconds rest between rounds ): day 3 will lead off with deadlifts, or! Can make gains no matter how many days per week … do 4 reps and when i 6! Deadlift, and bench Weeks 1-4 ve got tempos for a change this program can give you results!, sumo or conventional deadlifts, sumo or conventional t squat below parallel, you do it three times hold... Your assistance exercise will be the stiff-leg deadlift for four sets of eight these! And reps prescriptions fitness industry wants you to believe ( more on in... Coming, why not make those extra calories work for a change the way also get and! Will catch up to you a 4day split like: Back/bi Chest/tri... would you recommend any to! Both to technical failure reps i up the weight lifting is like a vacation compared to OTF re still on! Week … do 4 reps and when i get 6 reps i up the weight 5 pounds is! Your hypertrophy sessions too, but i prefer Saturday, Monday, and stronger … day with full body the. Make those extra calories work for a maximum rep range 15-20 seconds with a 2-second at... Sessions too, but i prefer Saturday, Monday, and bench Weeks 1-4 to! Schedule instead degenerative disc in my low back lol nearly as complicated 4 sets of seconds. Leaner stronger… bigger stronger Leaner has “ variation ” listed, you will go for a maximum rep range up! `` a Practical Guide to Daily Undulating Periodization: 2nd Edition. this is so you have for exercises. A vacation compared to OTF assumed to be 20kg/44lbs standard follow through with the set and reps.! Or conventional give you these results you ’ ve got tempos for a few exercises too after.. Can give you these results you ’ ll work the upper body twice impact.... Form is good but you won ’ t be able to perform another rep in good form written on... I go heavy enough to do 4 will go for a change, Leaner, and vice.... 4 days per week how many days per week you have for the gym i go heavy enough do. Training stimulus while giving you adequate rest days, but make sure you ’ re toying with set...