Cant lift on SAt. Sun. what's a good mass 4 Day routine?

[Dlove]

Unfortunately I cant work out on the weekends. I want to switch up my routine. Ive been lifting about one yr. consistent on and off for 6yr. Im 28 6 3 240. I need size on my lats bad. My legs could use some help to. Im lifting for mass right now. I recover pretty quickly luckily. What would be a good 4 day routine to start really increasing strength and size. Also it's unfortunate the gym here where I live hardly ever has anyone in it so I cant get out many forced reps. Mostly just chics workout here. I live in the mountains so I am limited to this gym only. It's usually just me and my techno music in there at 7 a.m. What would be a good routine? I definitely want size on my legs. Thanks again.

 

[blackbeard]

heres a routine by PB...the other thing i would recommend would be 5x5

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

 

[iron addict]

Agreed that that is the kind of routine most aspiring BB's should be doing, not some 4-6 day a week 12-20 sets routine designed to "hit the muscle from all angles for complete devleopment". The guys that do these often get no development, while the guys doing basic meat and potatoes strength routines get bigger and stronger contstantly.

Iron Addict

 

[hornedfrogs07]

Either PB's routine or Needsize's 5x5 routine should work well on a 4 day split.

 

[Dlove]

Thanx bro sounds pretty good. What about mon. wed. fri.? Also doesnt sound like much arm or shoulder work is that because their getting worked so hard in the power exercises?

 

[Tryn2]

Im luvn the 5x5...and I do it
m,t,th,fri...

 

[pullinbig]

Thanx bro sounds pretty good. What about mon. wed. fri.? Also doesnt sound like much arm or shoulder work is that because their getting worked so hard in the power exercises?

exactly. give it 12 weeks and see where you at.