4 Day Total Body Plan - Page 2

**Presa_Canario** · February 27th, 2006, 12:08 AM

Thanks Adonis,
I'm planning to keep my current five-day split through March and April, and was trying to put together a full-body routine with a couple days of cardio in between just to switch things up before the summer sneaks up on my, uh... winter coat

Got this one bookmarked, you'll see some PM's in the spring.

**Presa_Canario** · May 10th, 2006, 10:24 PM

I was going to PM you Adonis but I figured I'd bump this thread since I'm bored and feel extra type-tastical tonight.

Quick history of my life: I always worked a split once I started doing things correctly as far as recovery/nutrition/knowing a little about what the Hell I'm doing goes. The last split program I worked was a five-day. Well with work really starting to pick up, and being in a phsyically demanding job, five days a week was not going to happen if I felt like ever seeing anything other than my workplace and my bedroom, which, I did. I basically went total body for kicks. You know, a bunch of different exercises ought to keep my head in the game better than a million variations of curls one day and ninety million squats another day.

To be honest with you, I really did not believe in a total body plan at all when I thought about it. I had subscribed fully to hammering a muscle for a half hour to an hour and leaving it out of direct attention for six days.

EDIT: Accidently hit something (you know, like an Enter key) and posted prematurely. Sorry folks.

While I did promise to blog my experience, and document with photos.........I, uh, didn't do that. However, I just wanted to say that I really was amazed at the size gains I made on this program. I did the four day plan for three weeks, then removed "Explosive Strenght" day and did it as a three day program. As a natural trainer for the time being (haven't even been lifting for one year), I now appreciate recovery time far better than I had. A few months ago, I wanted to lift everyday. Now, with work beating the living hell out of me, a three or four day program that will actually work is like a Christmas miracle. In the summertime.

Right now I'm working on a program where I'm trying to mesh the principles in this four day plan with Wade Hooper's general outline of his routine on irongame.com. I will probably post it in this section before throwing into Member's Routines just for some critiques. But as I said, work is massacring me lately, so I'm taking this week off from lifting. I've already lost roughly one Buick Roadmaster in water and fat now that the weather is breaking up here. My job is basically part janitor, part babysitter, part correctional officer, and part crash test dummy, mainly outdoors. That's all for now, just felt the need to followup

Thanks to Adonis and a big thumbs up to the program.

Peace for now, kids.

**Adonis** · May 11th, 2006, 01:09 PM

No problem, glad you made some good gains with this program. It is a personal favourite of mine.

Currently, I am doing a body part split. Partially because I haven't done one in 2-3 years, and secondly to re-teach each muscle how to contract properly.

I love total body workouts, and will be back again doing them soon!

**mudflap4874** · May 11th, 2006, 02:06 PM

I'm glad this plan resurfaced. I was not aware of it many months ago. I will have to give it a try.

Quote:

Originally Posted by Old_Fart2

ExRx Muscle Directory

Bodybuilding.com Exercise Guide

I checked out the links above but I couldn't find any reference to Sumo Deadlifts. How are they different from regular deads?

Thanks!

**Old_Fart2** · May 11th, 2006, 05:31 PM

Here's a good article about them on (believe it or not) Women's Weight Training. : Deadlift and Stiff-Legged Deadlift.

Some more info from Tom McCullough: Conventional or Sumo?

**mudflap4874** · May 12th, 2006, 01:11 PM

Both are good articles. The stance for a sumo lift looks a bit awkward but I will have to give that a try. The 4 Day Total Body Plan is underway!

**Adonis** · May 12th, 2006, 04:54 PM

A sumo sqat is essentil just a wide stance squat. Feet are well outside shoudler width; hands are inside the legs, at about shoulder width.

**Old_Fart2** · July 2nd, 2006, 10:01 AM

By popular demand, here's a spreadsheet for the 4 Day program. Let me know if there are any problems with it.

**Adonis** · July 2nd, 2006, 11:06 AM

This spreadsheet is wonderful. Excellent job Fart!

If anyone has any questions about this program, then post away. I will do my best to answer in a timely manner.

Thank you to everyone who tried this program!

It means a lot to me, to see that my work is used, and benefits others.

aussie_psych_out · July 3rd, 2006, 07:19 AM

Would this routine be good for bulking? it looks like a good kind of platau blasting workout. Trying to bulk atm (have been forever). could i include some deadlifts somewhere? just started them and love their effect.

LibertyDante · July 3rd, 2006, 12:44 PM

How exactly do you do the high bar barbell squat heels elevated on two 25 lb plates? Also, What is supinated hands?

**Adonis** · July 3rd, 2006, 01:14 PM

Quote:

Originally Posted by aussie_psych_out

Would this routine be good for bulking? it looks like a good kind of platau blasting workout. Trying to bulk atm (have been forever). could i include some deadlifts somewhere? just started them and love their effect.

There are sumo deadlifts on day 2. You can sibstitute any exercise you want.

This would be an excellent bulking routine.

**Adonis** · July 3rd, 2006, 01:15 PM

Quote:

Originally Posted by LibertyDante

How exactly do you do the high bar barbell squat heels elevated on two 25 lb plates? Also, What is supinated hands?

Perform a normal back squat, except: The bar will eb slightly higher on the back. Closer to the neck. Your heels will be on two 25lb plates, so your toes are lower than your heels. You could wear a pair of steel toe boots instead of elevating the heel.

Supinated means underhand. Pronated means overhand.

**Jeremy Minton** · November 15th, 2006, 03:41 AM

Well... just lurking... =)
I think I might try this next month or so depending on if I have all of the right equiptment.

**Adonis** · November 15th, 2006, 09:28 AM

I love this program. Try it.

If you need to substitute exercises becasue of equipment issues, PM me.

**Jeremy Minton** · December 2nd, 2006, 09:29 PM

Ok. I am almost done taking my week off from exercising. Sunday is my last day of rest. And I will be giving this a go come Monday. So time for me to read up on the exercises, and get a crap load of help =)

**Adonis** · December 2nd, 2006, 10:18 PM

My inbox is ready.

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