Reply With QuotePersonally I would dedicate an entire day to deads and some back assitance work (some form of rows). It look's ok, but I would be inclined to go for something like:
Monday: Push (bench / military / assitance)
Tuesday: Legs (Squats / assitance)
Thursday: Pull (Deadlifts / assitance)
Friday: Legs
Of course, your doing legs twice a week here, I would consider going back to push on friday but changing the day to saturday to give me a days rest after deadlifts. Having said, it depends on your goals and your time constraints.
Hope this helps.
4 day 5x5 Routine
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Thread: 4 day 5x5 Routine
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06-05-2011, 03:47 PM #1Registered User
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4 day 5x5 Routine
I recently started looking for a 4 day routine, which led me to a routine I came across where I selected the exercises for the routine. My main question is would you guys do back on leg day, or keep it with my upper body day? Also, I currently do one day of bent over rows, and one day of deadlifts, but was thinking of going with deadlifts both days, as they seem to help my back pain for some reason, strange I know. Below is my routine, and any advice is greatly appreciated.
Monday- Bench Press 5x5
Bent Over Rows- 5x5
Military Press- 3x8
Dumbell Curls- 2x10
Chins-2x6
Tuesday- Squats- 5x5
Leg Press- 5x5
Calve Raises- 2x15
Thursday- Bench Press- 5x5
Deadlifts- 5x5
Military Press- 3x8
Tricep Overhead Extensions- 3x8
Friday- Same as Tuesday
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06-07-2011, 12:18 PM #2Light weight!
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06-11-2011, 08:17 AM #3Registered User
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You could start out with this and see how your recovery is...my only concern would be that you don't have enough time to fully recover if your really pushing yourself hard...
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