4 week plan starting august

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posted by regg

can someone plz help me make a 4 week work plan
i believe that i could make tremendous gains if i have a work out plan
im 5'8 about 167-170 my main goal is too increase strenght and alot of muscle therefore to do this i need people to help me with a work out plan for each day

posted by Dex

you need to research it bro. im sure going through here you'll find bits and pieces of workouts and diets. are you looking to workout 3 days,5, or 6 a week? how old are you?

posted by brsett

If you're an absolute beginner, any of the moderate volume programs described on here or ExRx should work. If you're not a beginner, then I don't know why you think 4 weeks is enough to make tremendous gains.

When I first began I'm sure I did something like:
Mon: chest, tris
Tues: back, bis
Thursday: abs, shoulders
Friday: quads hams, calves

2-4 exercises per bodypart, 3 sets to failure per exercise (I did do additional warmup sets).

I wouldn't do that crap now for anything, but it worked fine as a 20 year old beginner -- other than I was sore all the damn time. Proof, I think that anything will work for a beginner.

If I had it to do over again, I would have done 2 months of high rep work just to train my tendons and joints for the coming loads. But I didn't have the patience then that I do now. I always moved maximal weight, and that helped me not feel like a weakling in the gym. And the fact that I got sore and little overuse injuries were part of the game. Now I simply don't care what others think. When I need light weight work, I do it. And I can go hiking whenever I want, because my legs aren't ridiculously sore all the time.

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