February 26, 2020, 03:31:09 PM

Author Topic: 4 day programs: train/rest days?  (Read 3032 times)

RamboSPb

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4 day programs: train/rest days?
« on: April 19, 2016, 10:32:14 PM »
Hello, guys,
I have been using android app from sepremver 2015 and niw I plan to start 1st 4 day advanced program. So, I do not undarstand what week days will be train days and what will be rest. Foe example, Mon, Tue - train, Wed - rest, Thursday, Friday - train, Sat, Sun - rest? Please, explain since it is not specified in the app! Thanks!

hammertime

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Re: 4 day programs: train/rest days?
« Reply #1 on: April 19, 2016, 10:55:38 PM »
Your answer is here

http://sheiko-program.ru/forum/index.php?topic=9.0

Due to my schedule I follow Mon, Tue, Thu, Fri - work for me and I like having two days off before weeks starts.


RamboSPb

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Re: 4 day programs: train/rest days?
« Reply #2 on: April 20, 2016, 08:41:43 AM »
Fantastic, thanks!

Liftisgood

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Re: 4 day programs: train/rest days?
« Reply #3 on: April 26, 2016, 05:56:51 PM »
mon/wed/fri/sat is a better schedule for full body than mon/tue/thu/fri, especially as you will have to do squats, and then deadlifts the next day with this routine.

sirpickles

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Re: 4 day programs: train/rest days?
« Reply #4 on: May 23, 2016, 10:01:07 PM »
I recover better from squats than deadlifts.  so this works best for me:
D1 D2 rest D3 D4 rest rest