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Thread: 4 day split

  1. #1
    Join Date
    Feb 2020

    Default 4 day split

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    Just curious when switching to basic 4 day split in practical programming that alternates press weeks with bench press weeks, what percentage should my light press/bench for 3x5 following intensity day? And which day should I add my chins? Thanks

  2. #2
    Join Date
    Apr 2023


    As described in the book, whatever your light pressing work in the three day split was (example given is 80-90% of your volume work). This is a little light.

    Give this a look too.

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