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Thread: Programming 4 days for a Novice

  1. #1
    Join Date
    Jan 2013
    Posts
    57

    Default Programming 4 days for a Novice

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    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

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    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.

  3. #3
    Join Date
    Jan 2013
    Posts
    57

    Default

    Thanks for the reply. How should he increase the weight on the bench and press?

  4. #4
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    5 lbs for as long as he can, then 2.5 lbs

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