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5x5 , 4 day split?

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cell1122
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2003/07/22 17:15:24 (permalink)

5x5 , 4 day split?

can i use the 5x5 program on a 4 day split? all the topics so far on this subject have used it in a 3 day split. i guess it could be adapted fo a 4 day split but could someone give me an example of a 4 day split for teh 5x5 prgram.


thanks guys
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    Trippitaka
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    RE: 5x5 , 4 day split? 2003/07/22 18:54:40 (permalink)
    That's a bit of a generalisation Caz.

    It depends what you mean by the '5x5 program'. There's no reason why you shouldn't do your compounds in a 5x5 format, but still run a four day split the same as you would any four day routine.

    If by '5x5 program' you mean a specific routine that someone has designed, then it can still be adapted to how you think it will work the best for you.
    #2
    cell1122
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    RE: 5x5 , 4 day split? 2003/07/22 18:58:06 (permalink)
    Im just talking about the general 5x5 program focusing on compound movements and usually around 15 sets total for the whole workout if two body parts are worked
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    Trippitaka
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    RE: 5x5 , 4 day split? 2003/07/22 19:03:08 (permalink)
    I say adapt it as you see fit. No one person has all the answers and no one routine works best for everyone. If the four day split doesn't work out, then revert back.
    #4
    strawberry
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    RE: 5x5 , 4 day split? 2003/07/22 23:23:37 (permalink)
    hoe long you've been training, how much volume in each split your intending to do and how good your recovery (sleep and Nutrition) are all important factors to if it can be pulled off. i do this with no trouble. i would suggest two to three excerices Max Tho.

    One:
    Deadlifts
    Dips

    Two:
    Push Press
    Chins

    Three:
    Squats
    SLDL

    Four:
    Bench
    Rows

    Grip Work and Ab Work Would be added after the two Main excercises.

    This is a very Quick, Rather ****e Example So you would want to base the routine out of your objectives, but just a quick example.
    #5
    DerMalePhonkMann
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    RE: 5x5 , 4 day split? 2003/07/23 14:44:28 (permalink)
    I'm doing this ATM:

    Monday - Legs
    Squats - 5x5
    SLDL - 2x8
    Leg Press - 2x8
    Leg Press Calf Raise - 3x12

    Tuesday - Chest & Biceps
    Dips - 5x5
    Incline Dumbbell Press - 2x8
    Hammer Curls - 3x8

    Friday - Back
    Deadlifts - 5x5
    Chins - 3x8
    Rows - 2x8
    Shrugs - 2x8

    Saturday - Shoulders & Triceps
    Military Press - 5x5
    Close Grip Bench - 5x5
    Wide Grip Upright Row - 2x8

    I'm liking it ATM, when I get to a plateu, I'll go to a 3 day split and 3x3 on the main lifts.
    #6
    cell1122
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    RE: 5x5 , 4 day split? 2003/07/23 15:22:16 (permalink)
    DerMale I like how your split looks, I'm gonna try that and if i feel its too much then i will use the 3 day instead.

    Another question as i have not started the 5x5 yet. For the compound exercises you use a weight that you will be able to do 5 sets of 5 and once you are able to do all 25 reps then you add weight right?

    Thanks again
    #7
    DerMalePhonkMann
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    RE: 5x5 , 4 day split? 2003/07/24 10:24:11 (permalink)
    I started with a weight that I could do 5x5 with and have added 2.5kg (5lbs) each week.
    #8
    cell1122
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    RE: 5x5 , 4 day split? 2003/07/24 15:47:31 (permalink)
    sounds good I started yesterday with my legs and it felt good, you can really focus on intensity when you are aiming for those 5 reps
    #9
    Raptor
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    RE: 5x5 , 4 day split? 2004/01/07 19:22:28 (permalink)
    quote:
    Originally posted by Caz

    4 day splits simply aren't as effectove as 3 day splits..


    Someone's been reading to much Dinosaur Training [:p]
    #10
    Boxer
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    RE: 5x5 , 4 day split? 2004/01/07 20:02:31 (permalink)
    quote:
    Originally posted by Raptor

    quote:
    Originally posted by Caz

    4 day splits simply aren't as effectove as 3 day splits..


    Someone's been reading to much Dinosaur Training [:p]


    If you search through the archives and find a post by Caz ignore it.
    #11
    Raptor
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    RE: 5x5 , 4 day split? 2004/01/07 20:07:22 (permalink)
    Hey, didn't realise this post was from so long ago. I took a look at "My Subscriptions" and it was in there lol, how strange[:0]
    #12
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