Four day HLM?

[luke.conrad]

I kind of do a 4 day HLM.

M
Comp SQ
Comp BP
TnG BP

T
OHP
DL
Chins
Prowler

Th
SSB SQ
CGBP
BB Row

F
Pause SQ
3ct BP
Pause DL
Pull-up

[Tonyb3030]

You could. I would just do some power cleans and a medium press whatever your priority is maybe some
Bodybuilding style assistance and some sprinting or prowler.

Bruh, this is perfect. I'll do RDL on my light day and move cleans to 4th day

[Tonyb3030]

I added a 4th day, another light day, to my HLM using some of the info from Andy Baker's articles.

He mentions adding 4th day to do a medium day for the other pressing movement. So, if you're press focus, say you medium OHP on Monday and Heavy OHP on Friday and Heavy Bench Press on Wednesday, you'd add a medium Bench for your 4th day. I usually use close grip bench or incline bench.

I also added in some direct arm work by adding the alternating bicep workouts he mentioned in "Strengthening & Growing the Biceps".

I also added a light squat at the beginning, but I did it at higher volume. So if your normal light day bench was 2-3s for 4-5 reps, I'd do 2-3s for 8-10 reps at the same weight.

This is helpful!

I do prioritize OHP and never work arms so, this is kind of what I'm looking for

[Tonyb3030]

I kind of do a 4 day HLM.

M
Comp SQ
Comp BP
TnG BP

T
OHP
DL
Chins
Prowler

Th
SSB SQ
CGBP
BB Row

F
Pause SQ
3ct BP
Pause DL
Pull-up

I like this set up a lot. Do you do any face pulls or rear delts or anything on day 1?

[luke.conrad]

I like this set up a lot. Do you do any face pulls or rear delts or anything on day 1?

I do the Ys, Ts, and Ws for rehab/prehab; whenever I have time.

[jonfla]

I'm doing the BBM Press Template right now, which could be compared to a 4-day HLM setup.

Monday: comp squat, comp press, supplemental press
Tuesday: comp DL, comp bench, supplemental squat
Thursday: supplemental squat, supplemental press, supplemental press
Friday: sup. DL, sup. press, sup. DL

It's 3 slots squat, 3 slots DL, 6 slots pressing (OH and bench).

[Tonyb3030]

I'm doing the BBM Press Template right now, which could be compared to a 4-day HLM setup.

Monday: comp squat, comp press, supplemental press
Tuesday: comp DL, comp bench, supplemental squat
Thursday: supplemental squat, supplemental press, supplemental press
Friday: sup. DL, sup. press, sup. DL

It's 3 slots squat, 3 slots DL, 6 slots pressing (OH and bench).

What are your rep ranges?

[Tonyb3030]

I do the Ys, Ts, and Ws for rehab/prehab; whenever I have time.

The what, the what, and the whats?

[luke.conrad]

The what, the what, and the whats?

These upper back/posterior delts exercises.

YouTube

[jonfla]

What are your rep ranges?

It’s all in the log: The Philosopher's Grind

Started this program on 3/5. Happy to answer any questions you have about it.