4 day routine help

**Dexter** · 03-12-2013, 12:36 PM

My name is Dexter and I am planning to join the online comp being run in the lounge. I am looking for some suggestions for a simple yet effective routine to utilize 4 days per week with Sat. and Sun. being off days! I am planning to cut fat during this comp but also want to add as much muscle as I can in the 3 month time period. Thank you for any assistance in advance.

**bigZthedestroyer** · 03-12-2013, 01:19 PM

Originally Posted by Dexter

My name is Dexter and I am planning to join the online comp being run in the lounge. I am looking for some suggestions for a simple yet effective routine to utilize 4 days per week with Sat. and Sun. being off days! I am planning to cut fat during this comp but also want to add as much muscle as I can in the 3 month time period. Thank you for any assistance in advance.

What's your current training routine look like now? What are your stats? Are you planning on competing natural or not?

**Dexter** · 03-12-2013, 06:07 PM

Originally Posted by bigZthedestroyer

What's your current training routine look like now? What are your stats? Are you planning on competing natural or not?

Currently it rather spuratic I suppose you could say. Normally working 2 muscle groups together utilizing mainly compound excersises. Tradtional back/bi's, chest tri's, legs and shoulders normally. I try to hit the smaller muscles twice per week and normally Mon-Fri. Stats: 5'11" 238 lbs at approx. 25% BF

working on the BF% part as we speak.

**baseline_9** · 03-12-2013, 06:19 PM

Well there is loads you could choose from to do but really at 25% Bf my main goal would be to drop that fat....

I'd follow an upper/lower split.... Utilising only big compound lifts in the 8-12 rep range to burn as many calories as possible

Upper body twice a week, lower body twice a week

**Dexter** · 03-12-2013, 06:26 PM

Originally Posted by baseline_9

Well there is loads you could choose from to do but really at 25% Bf my main goal would be to drop that fat....

I'd follow an upper/lower split.... Utilising only big compound lifts in the 8-12 rep range to burn as many calories as possible

Upper body twice a week, lower body twice a week

Would you be willing to give me an example of the lifts that you would utilize. So an example split would be upper/lower/off/upper/lower/off/off????

**baseline_9** · 03-12-2013, 06:28 PM

Yeh that example is fine....

Squats, deals, SLDL, front squats, leg press, hack squat

Pull ups, chin ups, pull downs, pull overs, rows, any presses

**baseline_9** · 03-12-2013, 06:30 PM

Check this out.... Some of my info in there may be out of date but I've not had time to update it... It should be ok tho

http://forums.steroid.com/showthread...e#.UT_ITYwgGSN

**Dexter** · 03-12-2013, 06:37 PM

Just skimmed the first post but the hypertrophy routine seems like exactly what I am looking for. I will read this in great detail later. Thank you!

**bigZthedestroyer** · 03-12-2013, 08:57 PM

Originally Posted by baseline_9

Well there is loads you could choose from to do but really at 25% Bf my main goal would be to drop that fat....

I'd follow an upper/lower split.... Utilising only big compound lifts in the 8-12 rep range to burn as many calories as possible

Upper body twice a week, lower body twice a week

I agree with baseline here. Make sure you are working on that diet just as hard. Make those changes and say bye bye body fat!