everydayfitness steroid articles
Egg Whites International
Basskilleronline Menu
Main Page
Anti-estrogen Articles
Antioxidants Articles
Bodybuilding Articles
Bodybuilding DVD's
Cardio Articles
Steroid Conversion Articles
Competition Articles
fatloss Articles
Steroid Profiles
Finaplix Articles
Fitness Articles
Friends Of BASSKILLERONLINE
Hcg diet, does it work
Health Articles
HGH Articles
IGF-1 Articles
Insulin Articles
Making Money Online Articles
Building Muscle Articles
Bodybuilding Message Boards
bodybuilding peptides
Post Cycle Therapy Articles
Powerlifting Articles
Fitness and Diet Recipes
Research Sites
Selective androgen receptor modulator
Scammers
Sponsors Steroid Articles
Supplement Articles
Women's Fitness Articles
Workout Routines











4 Day a Week Training Routine

WARNING!!! DO NOT START THIS PROGRAM UNLESS YOU ARE GOING TO BE COMMITTED TO IT THROUGHOUT THE ENTIRE ROUTINE. THIS PROGRAM LASTS ABOUT FOUR AND A HALF  MONTHS. IT WORKS ON A WEEKLY BASIS AND THEREFORE A FOUR DAY PROGRAM WILL ALLOW YOU 3 DAYS OF REST. DO NOT GO MORE THAN 2 DAYS WITHOUT WORKING OUT. CHOOSE 2 DAYS ON, 1 DAY OFF, 2 DAYS ON, 2 DAYS OFF, OR SOMETHING LIKE THAT. IF YOU DO NOT, YOU MAY NOT GET THE FULL BENEFITS OF THIS PROGRAM. DON�T START ANYTHING UNLESS YOU CAN FINISH IT!!!

  Before I start with the routine I�ll explain a little about this program and how it works. I�ll try not to go into too much detail and let you figure things out for yourself.

First off: the rest periods. It�s very important to exactly follow the breaks that each workout lists. For example: 120 seconds. You do your set and then exactly 2 minutes afterwards you do another set until you�re done that exercise.

 Each day is composed of a set number of reps. 13-15 reps for each exercise means that you would push to failure each and every set. The first week will probably be experimenting, so it�s important to write down each set of each exercise and the number of reps you did with the weight being used. Do this throughout the entire program. I even write a little, one word, note above the set saying if the weight used was �good�, �easy�, �hard�, etc.

Each day lists the body parts to be worked along with the number of sets to do for that exercise. Typically you would pick one exercise for each body part. It is acceptable however, to incorporate other exercises for that body part as long as you stick to your breaks. I generally don�t use more than one exercise unless there are four or five sets and then I may choose one other exercise.

If you feel you�re not getting enough work on a particular muscle group don�t despair. The people who made this program did a lot of research and you will end up getting the full benefits throughout your whole body. For example; I feel that there is not too much focus on the deltoids, so, to make up for this, rather than do more shoulder sets I use compound movements such as bench press, rows, etc.

When choosing your exercises try and stay away from the machines. They�re great at singling out a muscle but they don�t offer enough stimulation to other muscles. Choose as many compound movements as you can. Exercises such as the bench press, squats, deadlifts, rows, shoulder press. Those are very basic movements that incorporate your entire body in order to lift the weight. This will cause a greater release of growth hormone and testosterone, giving you gains like no machine can. Learn more about these exercises and why they are so good, you�ll soon see why they should be a staple in everyone�s workouts.

 

This is the 4 day a week program. It�s a great one to start off with to give you the idea of how this program works. It�s also easier to fit in to your schedule. There are 3 ramps, each ramp lasting 3 weeks and after the 3 weeks you do 3 weeks of a super growth phase, which will be the same routine repeated for 3 weeks. The first 3 weeks is to force your body just into over-training and the super-growth phase takes advantage of your body�s increased ability to adapt and desire to rest, hence giving you �super growth�. This is a tough program to start off with but you�ll soon adapt. Try to make sure it always stays tough. Your body becomes stronger and bigger because that�s the way it handles increased stress.

After you have fully completed the level one program, go back to the super-growth phase that worked best for you and stay with it for anywhere from 2 � 6 weeks. That is not a set time however, it is merely a guideline. Always listen to your body. For example: For the first super-growth phase, I was making very good gains but only for the first 2 weeks. The last week was almost boring. I would follow the breaks and push myself hard but I could feel that it was time to step up my intensity again. If this happens to you, go onto the next ramp. Don�t sit around twiddling your thumbs waiting for some miracle to happen. The only way to gain is to push yourself.

 

But enough chatter, on to the routine.

 

Level One Training � Four Days Per Week � One Workout Per Day

 

 

RAMP 1 � WEEK 1

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(3) Back

(3) Chest

(3) Bicep

(3) Calf

(3) Delts

(3) Tricep

(3) Thighs

(3) Abs

(3) Back

(3) Chest

(3) Thighs

(1) Delts

(2) Calves

(1) Bicep

(1) Tricep

(3) Thighs

(3) Chest

(3) Back

(1) Delts

(2) Calf

(1) Tricep

(1) Bicep

Rest Period

120 Seconds

120 Seconds

120 Seconds

120 Seconds

Number of Repetitions

Cycle A Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

RAMP 1 � WEEK 2

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(4) Back

(4) Chest

(4) Bicep

(4) Calf

(4) Delts

(4) Tricep

(4) Thighs

(4) Abs

(4) Back

(4) Chest

(4) Thighs

(1) Delts

(2) Calves

(1) Bicep

(1) Tricep

(4) Thighs

(4) Chest

(4) Back

(1) Delts

(2) Calf

(1) Tricep

(1) Bicep

Rest Period

90 Seconds

90 Seconds

90 Seconds

90 Seconds

Number of Repetitions

Cycle A Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

RAMP 1 � WEEK 3

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(5) Back

(5) Chest

(5) Bicep

(5) Calf

(5) Delts

(5) Tricep

(5) Thighs

(5) Abs

(5) Back

(5) Chest

(5) Thighs

(2) Delts

(2) Calves

(1) Bicep

(1) Tricep

(5) Thighs

(5) Chest

(5) Back

(2) Delts

(2) Calf

(1) Tricep

(1) Bicep

Rest Period

90 Seconds

90 Seconds

90 Seconds

90 Seconds

Number of Repetitions

Cycle A Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

LEVEL 1 � SUPER GROWTH PHASE 1

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(3) Back

(3) Chest

(3) Bicep

(3) Calf

(3) Delts

(3) Tricep

(3) Thighs

(3) Abs

(3) Back

(3) Chest

(3) Thighs

(1) Delts

(2) Calves

(1) Bicep

(1) Tricep

(3) Thighs

(3) Chest

(3) Back

(1) Delts

(2) Calf

(1) Tricep

(1) Bicep

Rest Period

180 Seconds

180 Seconds

180 Seconds

180 Seconds

Number of Repetitions

Cycle A Endurance

10 � 12 Reps

Cycle A

Endurance

10 � 12 Reps

Cycle B

Strength

8 � 10 Reps

Cycle C

Power

5 � 7 Reps

 

 

 

 

Level One Training � Four Days Per Week � One Workout Per Day

 

 

RAMP 2 � WEEK1

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(3) Back

(3) Chest

(3) Thighs

(3) Calf

(3) Bicep

(3) Chest

(3) Back

(3) Thighs

(3) Calf

(3) Tricep

(3) Back

(3) Chest

(3) Thighs

(1) Delts

(2) Calves

(1) Bicep

(1) Tricep

(3) Thighs

(3) Chest

(3) Back

(1) Delts

(2) Calf

(1) Tricep

(1) Bicep

Rest Period

150 Seconds

150 Seconds

150 Seconds

150 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

RAMP 2 � WEEK 2

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(3) Back

(3) Chest

(3) Thighs

(3) Calves

(3) Biceps

(3) Chest

(3) Back

(3) Thighs

(3) Calf

(2) Tricep

(3) Thighs

(3) Chest

(3) Back

(2) Calf

(1) Delts

(1) Bicep

(1) Tricep

(3) Back

(3) Chest

(3) Thighs

(1) Delts

(2) Calves

(1) Triceps

(1) Biceps

Rest Period

90 Seconds

90 Seconds

90 Seconds

90 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

RAMP 2 � WEEK 3

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(4) Back

(4) Chest

(4) Thighs

(4) Calves

(4) Bicep

(4) Chest

(4) Back

(4) Thighs

(4) Calves

(3) Tricep

(4) Back

(4) Chest

(4) Thighs

(3) Calves

(2) Delts

(1) Bicep

(1) Tricep

(4) Thighs

(4) Chest

(4) Back

(3) Calves

(2) Delts

(1) Tricep

(1) Bicep

Rest Period

60 Seconds

60 Seconds

60 Seconds

60 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

LEVEL 2 � SUPER GROWTH PHASE 2

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(4) Back

(4) Chest

(4) Bicep

(4) Calf

 

(4) Delts

(4) Tricep

(4) Thighs

(4) Abs

(4)Back

(4 Chest

(4) Back

(2) Calves

(1) Triceps

(1) Biceps

(4) Thighs

(4) Chest

(4) Chest

(2) Delts

(2) Calves

(1) Tricep

(1) Bicep

Rest Period

90 Seconds

90 Seconds

90 Seconds

90 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

   

Level One Training � Four Days Per Week � One Workout Per Day

 

 

RAMP 3 � WEEK 1

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(3) Back

(3) Chest

(4) Bicep

(3) Calf

(4) Delts

(4) Triceps

(3) Thighs

(3) Abs

(3) Back

(3) Chest

(3) Thighs

(2) Calf

(2) Delts

(3) Thighs

(3) Chest

(3) Back

(2) Delts

(2) Calves

Rest Period

180 Seconds

180 Seconds

180 Seconds

180 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

RAMP 3 � WEEK 2

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(3) Back

(3) Chest

(4) Bicep

(3) Calf

(4) Delts

(4) Triceps

(3) Thighs

(3) Abs

(3) Back

(3) Chest

(3) Thighs

(2) Calf

(2) Delts

(3) Thighs

(3) Chest

(3) Back

(2) Delts

(2) Calves

Rest Period

120 Seconds

120 Seconds

90 Seconds

60 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

RAMP 3 � WEEK 3

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(4) Back

(4) Chest

(5) Bicep

(4) Calf

(5) Delts

(5) Triceps

(4) Thighs

(4) Abs

(4) Back

(4) Chest

(4) Thighs

(2) Calf

(2) Delts

(4) Thighs

(4) Chest

(4) Back

(2) Delts

(2) Calves

Rest Period

120 Seconds

120 Seconds

90 Seconds

60 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

10 � 12 Reps

Cycle C

Power

8 � 10 Reps

 

LEVEL 3 � SUPER GROWTH PHASE 3

 

Day 1

Day 2

Day 3

Day 4

Workout 1 ( ) Sets

(4) Back

(4) Chest

(4) Bicep

(4) Calf

(4) Delts

(4) Triceps

(4) Thighs

(4) Abs

(3) Back

(3) Chest

(3) Thighs

(1) Delts

(2) Calves

(1) Biceps

(1) Tricep

(3) Thighs

(3) Chest

(3) Back

(1) Delts

(2) Calves

(1) Triceps

(1) Biceps

Rest Period

60 Seconds

60 Seconds

120 Seconds

180 Seconds

Number of Repetitions

Cycle A

Endurance

13 � 15 Reps

Cycle A

Endurance

13 � 15 Reps

Cycle B

Strength

8 � 10 Reps

Cycle C

Power

4 � 6 Reps

 

Level Two Training � Four Days Per Week � One Workout Per Day

 

 

 

Body Part

Number of Sets

Number of Repetitions

Rest Period

Day 1

Endurance

Chest

Triceps

Thighs

3 Sets

3 Sets

2 Sets

20 � 24 Reps

30 � 40 Reps

35 � 50 Reps

3 Minute Rest

4 Minute Rest

7 Minute Rest

Day 2

Endurance

Back

Shoulders

Biceps

Calves

3 Sets

3 Sets

2 Sets

2 Sets

40 � 50 Reps

20 � 25 Reps

30 � 40 Reps

35 � 45 Reps

4 Minute Rest

3 Minute Rest

3 Minute Rest

3 Minute Rest

Day 3

Active Recovery

Thighs

Chest

Back

Shoulders

Calves

Triceps

Biceps

3 Sets

3 Sets

3 Sets

3 Sets

3 Sets

3 Sets

3 Sets

10 � 12 Reps

10 � 12 Reps

10 � 12 Reps

10 � 12 Reps

10 � 12 Reps

10 � 12 Reps

10 � 12 Reps

90 Second Rest

90 Second Rest

90 Second Rest

90 Second Rest

60 Second Rest

60 Second Rest

60 Second Rest

Day 4

Intensity Day

Chest

Back

Shoulders

Thighs

Calves

Biceps

Triceps

4 Sets

4 Sets

3 Sets

4 Sets

4 Sets

3 Sets

3 Sets

3 � 5 Reps

4 � 6 Reps

5 � 7 Reps

3 � 4 Reps

5 � 7 Reps

4 � 6 Reps

4 � 6 Reps

60 Second Rest

60 Second Rest

60 Second Rest

90 Second Rest

60 Second Rest

60 Second Rest

60 Second Rest

 

 

This level 2 workout is another step after you�ve fully completed the level 1 program. It�s a way to greatly push your body and force as much growth and strength out of it as possible. However, this is a very stressful routine and therefore should not be continued for more than 3 weeks max! Since you have completed the level 1 program you will be able to understand your body more and know when it is time for you to stop.

 

 

Feel free to discuss this article here.










WorldClassBodyBuilding Forums | OffShoreBodyBuilding.com | Bodybuildingology.com | Supplementologytoday.com | Finaplixconversion.com
Home Chemistry Conversions | Egg White Fitness | Capping Supplements | World Class Bodybuilding Supplements
sitemap




eXTReMe Tracker