Looking for a 4 day hypertrophy w/o

[auswest]

Hey guys am looking for help finding an intermediate/advanced 4 day split hypertrophy workout.

Have been doing the same 5 day split for a couple of years now and like I have somewhat plateaued in progression. I'm looking for days as it suits me better Dow work my work consists of alot of heavy manual handling on my feet lifting climbing ect 12 hour days in 45 celcius heat. So pretty intense so 5 days really isn't practical and leaves me drained and overworked.

I plan to workout mon/tue/thur/fri in the pm

Current stats 5.8 95kgs(in boxers) approx 14% bf.
Over the next 6 months I will be off cycle, currently nearing the end first cycle of teste and starting pct in 4 weeks.

I have backed off with the carbs a little bit lately and really looking a solidifying my gains if that makes sense hopefully dropping bf to 10-12 over the next 6 months while trying to maintain size.

Am current working on a new diet have not worked out macros ect so I'll be looking at that also somewhere around maintenance as far as calories go.

My current workout is mon-fri
Shoulders-back-chest/tris-bi's-legs
Consisting of approx 4 exercises each group 4 sets per exercise 6-10 e
Reps depending on exercise.

Looking for something that mainly incorporates dumbbells and barbells. And the only machines I generally use aero Lat pull down machine, cable machine. And a couple of the leg extension ones.

If anyone can link me a new w/o that may suit my needs that would be awesome.

As far as must haves personally the obvious squat, bench ,and deads on back day are military press side and front raises. Lat pull downs . Bent over and upright rows these have all gotta be my dabs that work great for me.

[gmantheman]

This is the split I am doing. And I incorporating the 5/3/1 method for overhead press, squats, bench and deads.
Mon: shoulders/arms (5/3/1 for overhead press)
Tues:Legs (5/3/1 squats)
Wed: Rest
Thurs: Chest (5/3/1 bench)
Fri: Back (5/3/1 deadlift)

[Todd the truth]

5/3/1 is that reps? Don't mean to sound silly, never id a really heavy work out before ?

[gmantheman]

5/3/1 is the reps but you won't do 5/3/1 every workout. In a nutshell you pick your 1 rep max and then take 90% of that weight. That will be your new one rep max. Your sets and reps will look this: (the percentages are based on your new 1 rep max)
Week 1 65%x5, 75%x5, 85%x5
Week 2 70%x3, 80%x3, 90%x3
Week 3 75%x5, 85%x3, 95%x1
Week 4 is a deloading week. Do 40-60%x3-5 reps.
The following week add 5LBS to your upper body lifts and 10LBS to your lowerbody.
The sets and reps for your other exercises don't really matter.

[baseline_9]

http://forums.steroid.com/showthread...ired-Routine**

[Todd the truth]

I started the 5/3/1 workout this week, it seems i like I crushed my chest pretty good.
I was just wondering I can lift 85% x 5 pretty easy I feel like I should bump up the weight a little bit?? should 85% my max x 5be close to a failure set?

[gmantheman]

I wouldn't up the weight. Its a linear program. The weights will start to get challenging around the
3rd or 4th month. Think of it as more of a long-term strength program.

[Todd the truth]

Okay I'll try it and see how it turns out, I'm just working on figuring out my max right now in some exercises that I usually don't max in