4 Day Total Body Plan

**Adonis** · May 2nd, 2005, 12:37 PM

4 Day Total Body Plan

With his plan you will train 4 times each week, and three cardio sessions on the off days. It may not look like each muscle get hit each day, but it does. Abs and lower back are to be trained 3 times each week, choose your own exercises, but for every set of abs you must also do a set for the obliques and lower back. Drink a lot of water, and eat a high protein clean diet. Emphasize carbs and protein in the morning till mid afternoon; consume protein with fats in the late afternoon and evening. Increase water intake by at least 1 liter while following this program. It is recommended you get between 7-10 hours sleep each night. Follow proper post workout nutrition. Tempo is like this 201, meaning 2 second down phase, zero second pause mid rep, and 1 second up phase. I would recommend this program for 3-4 weeks, and no more than 5 weeks without taking a full week off for full recovery

Parameters

Day 1
Method: Maximal Strength
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201

Day 2
Method: Endurance Strength
Sets: 2
Reps: 24
Load: 26RM
Rest: 90 seconds between antagonist supersets
Tempo: 101

Day 3
15 minutes of moderate intensity uphill walking

Day 4
Method: Explosive Strength
Sets: 8
Reps: 3
Load: 18RM*
Rest: 60 seconds between sets
Tempo: As fast as humanly possible!

Day 5
Off or/ 20 minute interval training workout at a 3:1 work to rest ratio

Day 6
Method: Muscle Hypertrophy
Sets: 4
Reps: 10
Load: 12RM
Rest: 75 seconds between antagonist supersets
Tempo: 302

Day 7
Off for rest

Exercises

Day 1
A1. Barbell back squat
A2. Lying leg curl machine
B1. Flat barbell bench press
B2. Bent-over barbell row (mid overhand grip)
C1. Weighted underhand grip chin-ups
C2. Weighted dips
D1. Underhand barbell shrugs

Day 2
A1. Sumo deadlifts
A2. High bar barbell back squat heels elevated on two 25 lb plates
B1. Overhand shoulder width lat pulldown
B2. Dumbbell shoulder press
C1. Overhand grip barbell curls
C2. Reverse grip triceps pressdown (Supinated hands)

Day 3
15 minutes of moderate intensity uphill walking

Day 4
A1. Flat barbell bench press
A2. Underhand narrow grip lat pulldown
B1. Barbell lunge
B2. Jump squats
C1. Single arm dumbbell snatch
C2. Standing calf raise

Day 5
Off or/ 20 minute interval training workout at a 3:1 work to rest ratio

Day 6
A1. Incline dumbbell bench press
A2. Seated rows
B1. Barbell front squat
B2. Lying leg curl machine
C1. Overhand grip pull-ups
C2. Seated dumbbell side laterals
D1. Reverse barbell lunge
D2. Seated calf raise
E1. Incline dumbbell biceps curl
E2. Triceps rope pressdown

Day 7
Off for rest

**Adonis** · May 17th, 2005, 05:40 AM

People wanted this program, and then le tit make its way onto page 3 in the foum, the least I can do is bump my own post.

**Old_Fart2** · May 17th, 2005, 07:20 AM

At least it got some views. Who knows, some anonymous lurker out there may be doing this program right now.

**Adonis** · May 17th, 2005, 07:24 AM

But I want to know who that lurker is, and how things are going. I want to help him through the program. Why won't he just post? I could help him wiht his diet, or exercise selection/substitution, I could help him with his recovery or supplementation. Wait, any of the memebrs here could also do that. Damn lurkers, post, we want to help you!

7741 · May 17th, 2005, 08:43 AM

O.K. I started the whole velocity diet last week and all is going well so far/ as far as the protein and stuff but my workouts seem out of wack! I want to loose some weight and gain some muscle. Should I try this work out or another. i am still a beginner and from all the routines on this forum I don't know which one would be best?

**Old_Fart2** · May 17th, 2005, 02:07 PM

Quote:

Originally Posted by 7741

O.K. I started the whole velocity diet last week and all is going well so far/ as far as the protein and stuff but my workouts seem out of wack! I want to loose some weight and gain some muscle. Should I try this work out or another. i am still a beginner and from all the routines on this forum I don't know which one would be best?

WELCOME TO THE BOARD!!

I would advise something more along these lines: Full Body Program.

After you've become a little more advanced than you could jump into something like Adonis' workouts.

**Adonis** · May 17th, 2005, 02:25 PM

food advice fart, or you could do the wokrout outlined in the velocity diet

**Old_Fart2** · May 17th, 2005, 02:33 PM

Quote:

Originally Posted by Adonis

good advice fart, or you could do the wokrout outlined in the velocity diet

Absolutely. I'd forgotten there was a workout plan in there, as well.

white1delta1 · February 24th, 2006, 12:41 AM

I was looking at the 4 day plan and i was really intertested by the different methods used on the different days. The only problem im having is knowing how to do some of the suggested excersise properly and with the right technique. I have done some sports specific weights work before but ive never heard of some excersise such as sumo deadlifts and single arm dumbell snatch. If you could explain these a bit it would be a hug help thanks

**Old_Fart2** · February 24th, 2006, 10:23 AM

Try these links:

ExRx Muscle Directory

Bodybuilding.com Exercise Guide

Speaking of bodybuilding.com, here's a 5x5 routine I came across: 5x5 Routines

TWIJJR · February 26th, 2006, 06:00 AM

Adonis,

I just joined the site. I hope you are as eager to help as you were a year ago. I am an amateur road cyclist and i plan to attempt to get a "total body plan" for 3-4 weeks and take that time of cycling. I am 25 male 160 lbs, 5ft 7in. Thanx

**timzombie** · February 26th, 2006, 08:30 AM

ima workin my way up to this. . .if that's any use to ya?!?

Flipside · February 26th, 2006, 08:41 AM

After Day 1 workout, my legs are a bit sore to do Day 2 leg exercises?

**Old_Fart2** · February 26th, 2006, 08:53 AM

You know that you rest a day before day 2, right? If you're too sore, just keep the weight real light or rest an additional day.

**timzombie** · February 26th, 2006, 09:14 AM

i started using Adonis' workout plan for rookies about a month ago. (just in case anyone thinks i'm bein a samrtass with my last post.) and gotta say that it's bloody brill!! my upper body has increaded in mass, it's starting to look slightly more toned that it did (previously it jiggled when i wiggled) and i've decrease my wieght sumwhat. (i.e ive lost a stone in wieght-not sure in ponds.) so that's what i meant by "ima workin my way up to this one". so cheers doodes. once again this site has come up trumps for me.

**JoeBAR** · February 26th, 2006, 09:54 AM

Quote:

Originally Posted by timzombie

(i.e ive lost a stone in wieght-not sure in ponds.)

That'll be 14 pounds

**Adonis** · February 26th, 2006, 11:06 AM

There is actually no rest between days 1 and 2. You get a rest day on day 3.

Because of the different rep ranges and exercises, you should be fine. This is a program you use for short period s of time.