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Home > Barbell Logic > S5Ep9 - The Post-Novice Series: The Four Day Split
Podcast: Barbell Logic
Episode:

S5Ep9 - The Post-Novice Series: The Four Day Split
Category: Health
Duration: 00:21:44
Publish Date: 2020-10-30 09:02:00
Description:

Lifters typically complete LP on a 3-day-a-week total body program.  At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press).  

The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly.  It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot.  The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances.  

The 4-day split is a tool in the MED tool kit to help lifters continue to progress.  

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