4 day programming

[Danis]

Hey Rip, I’m sure this has been covered but couldn’t find an answer. Just wondering on the 4 day split, if it is ok to program it Sunday, Monday, Wednesday, and Friday. Or is it always advisable to have that back to back 2 days of rest at the end of your week. Thanks

[Mark Rippetoe]

It's better to have the longer rest period, but you can used to almost anything.

[Danis]

Ok thanks. Another option I’ve come across on a SSC video is doing the 4 day split but still 3 days per week. So a two week schedule would look like Monday-presses, Wednesday-squats and pulls, Friday- presses following week Monday-squats and pulls, Wednesday-presses, Friday-squats and pulls. I couldn’t find this in practical programming but I know I’ve come across it online is this a solid programming option? Thanks