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Anonymous
So a fellow 4channer finally got me a good deal on our local 24/7 gym [RFID entry cards and whatnot is why]. Now, We have a tentative schedule of Sunday-Wednesday or Sunday,Monday,Wednesday,Friday. Which 4-day plan is better, the block or the spread? The idea of powering through a block to avoid motivation issues was one of the big ideas.

The other question I have is what's a good 4 day schedule? I haven't been on an actual routine for about a year, and I just have a very basic weight set in my house. I'm 6'0 and 264, rather chubby.
>> Anonymous
bump?
>> Liam
Copy pasting my old routine.

Day 1 - Upper
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Bench : 9 Sets of 3 Reps, varying grips, 30-35% of max weight, 30-40 rest between sets.

2 Lat Exercises, 3 sets of 12
2 Tri exercises, 3 sets of 10
2 Shoulder exercises, 3 sets of 15
Abs

Bonus (If I'm feeling frisky) : Rotators, Reverse Hypers, Biceps (We find that biceps get worked through everything else, so they kinda go down in the hierarchy here).

Day 2: Lower

Box Squats : 10 Sets, 2 Reps
Hip Sled : 3 Sets, 10 Reps
Leg Curl and Extension : 3 sets of 10
Abs + Reverse Hypers

Day 3: Upper

One heavy bench, 3x5 or 3x3 or max or best 1x5, or 1x3 or 1x2.

Other than that, same as day one.

Day 4: Lower

Squat : Box, full, or good mornings, choose a rep scheme and then finish off with day 2

(Keep in mind theres a 1 day break between the days, so I work out every other day.)

You'll fucking love it!
>> Anonymous
So do you recommend breaking up the schedule or going with a block? That's my primary concern because I have to change my availability at my two other jorbs.
>> Liam
>>113328

Like I said, when I did it I took a day to rest in between. But you should do whats best for your schedule, I designed this routine with a very well known local power-lifter, as well as my good friend - a bodybuilder, I wanted to gain strength, which is what the point of this routine is, its good for a while so you get comfortable doing a lot of different exercises and then you can get involved in all the "cutting/bulking" nonsense.

I also recommend doing cardio after your weight training. Not before.

Why the fuck do I not motivate myself this same way?
>> Anonymous
>>113322
>Bench : 9 Sets of 3 Reps, varying grips, 30-35% of max weight, 30-40 rest between sets.
you forgot to mention these should be done explosively