Originally Posted by
Andy Baker (KSC)
I have lots of 4-day programs that I have clients run over a 3-day training week. I actually run a 5-workout program across a 3-day week which makes my "week" closer to 9-10 days. I love it. At 35 and drug free I'm able to train hard with good volume at every session, I never feel beat up and I really don't have to worry about scheduled deloading. Of course I know myself and I don't really require a ton of frequency to stay strong.
I'm doing something that looks like this:
Mon - Bench + Bench Assistance
Weds - Deadlifts + Squat Variation, or Squat + DL Variation
Fri - Press + Bench Variation + Press Assistance
Mon - Back + Rack Pull (every other time)
Weds - Squat + Lower Assistance
Fri - Repeat