FOUR AND SEVEN

Program Description

In all seriousness, this program is simple, 4 days a week (2 days on, 1 off, 2 on, 2 off) I'm making this program for the simplest reason. I don't like the strength programs such as 5/3/1 or 5x5 because I feel like I'm doing nothing in these. I want to push hard, not often, but very hard ; simply because my body reacts the best when I use low reps (4) for sets. When doing accessory work, I won't use this kind of reps, instead I'll go a little bit higher (7), because it feels nice :) 4 main lifts : OHP, Deadlift, Bench, Squat with a mandatory back exercise after each to complement the lifts. After that, one variation of the main lift, then one isolation. To avoid a lot of fatigue and to keep the form on point, you will not use your true 1rm, you will use a TM (Training Max) that will be 93% of your 1rm.

Program Overview