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Programming 4 days for a Novice
Andy,
My friend and I are about to try a 4 day split similar to what another user posted:
Mon - Bench 1x5, presses 3-5x5, chin ups, assistance (dips or something)
Tue - Squats 5x5, assistance
Thu - Press 1x5, Bench 3-5x5, Chin ups, assistance
Frid - Squats 1x5, Deadlifts 1x5, assistance
However, we've also recently picked up a new lifting partner. He's a novice lifter, but he's 320 pounds and naturally has some strength to him. I was wondering if there was a way to get him on a suitable 4 day lifting schedule with us. He's been running SS for 2 weeks now. His exercises don't necessarily have to be the same as ours, just something simple to keep him on our schedule.
Thanks
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Mon Bench 3x5, Press 3x5
Tues Squat 3x5, Deads 1x5
Thurs Bench 3x5, Press 3x5
Fri Squat 3x5, Deads 1x5 or Cleans 5x3
I'd just stick with bench for the first exercise on upper body day for now. When he gets to intermediate level, put him on your program.
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Thanks for the reply. How should he increase the weight on the bench and press?
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5 lbs for as long as he can, then 2.5 lbs
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