21 min

The Post-Novice Series: The Four Day Split Barbell Logic

    • Fitness

Lifters typically complete LP on a 3-day-a-week total body program.  At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press).  
The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly.  It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot.  The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances.  
The 4-day split is a tool in the MED tool kit to help lifters continue to progress.  
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
Connect with the hosts
Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
Barbell Logic on Instagram The Website Barbell Logic on Facebook

Lifters typically complete LP on a 3-day-a-week total body program.  At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press).  
The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly.  It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot.  The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances.  
The 4-day split is a tool in the MED tool kit to help lifters continue to progress.  
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
Connect with the hosts
Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
Barbell Logic on Instagram The Website Barbell Logic on Facebook

21 min

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