Tryn2
New member
What would a 4 day variation look like on this program ?
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
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 2 x 5
Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
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 2 x 5
Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6
im going on 5 weeks now on his routine, i have passed all my previous 1RMs. before his routine, i could do maybe 4 or 5 reps on flat bench at 285. just the other week i did a set of 3 at 385. (also contributing to such a remendous gain is a draastic change in my form) my squat is still lingering due to knee problems 
but my deadlift... is soon to be the highest in the state at my weight class. my 1RM is 565, and im shooting for 605, to beat the state record. i was also coming off of injury, where i couldnt eat solid foods (i got my toofers knocked out lolololol). so by following pullinbigs diet, and his 3 day/week routine i amde i got back to where i was, and went even further past that 
