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Basic Four Squared (4x4) Size and Strength Hybrid Program (AKA the Bullshit Program)

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Published on May 16, 2012

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THE FOUR SQUARED SPLIT
Monday Squats `Legs`
Tuesday Benchpress `Chest, Triceps, Minor Shoulders`
Wednesday OFF
Thursday Deadlift (Posterior Chain, Vertical + Horizontal Pull)
Friday Military Press `Shoulders, Traps, Upper Back, Minor Triceps` (Vertical Pressing)

BASIC TEMPLATE FOR ANY DAY
Exercise #1: MAIN MOVEMENT (The MOST IMPORTANT ONE)
5 Sets of 3-5 Reps
Exercise #2: ASSISTANCE COMPOUND MOVEMENT
4 Sets of 6-8 Reps
Exercise #3: AESTHETIC COMPOUND MOVEMENT
3 Sets 8-10 Reps
Exercise #4: ACCESSORY OR AESTHETIC MOVEMENT (your CHOICE)
3 Sets 10-12 Reps

NOTE: This is your FOUNDATION TEMPLATE. This will only take you 40 minutes MAX to do. You can add isolation movements, lagging muscles (arms, abs etc) at the end of any of these work outs)

TEMPLATE
Monday SQUAT
Exercise #1: Back Squat 5 Sets of 3-5 Reps
Exercise #2: Box Back Squat 4 Sets of 6-8 Reps
Exercise #3: Front Squat or Leg Press 3 Sets 8-10 Reps
Exercise #4: Romanian Deadlifts or a Glute Ham Raise, Reverse Hyperextension 3 Sets 10-12 Reps

Tuesday BENCHPRESS
Exercise #1: Benchpress 5 Sets of 3-5 Reps
Exercise #2: Floor Press 4 Sets of 6-8 Reps
Exercise #3: Close Grip BenchPress 3 Sets 8-10 Reps
Exercise #4: Low Incline Guillotine Press 3 Sets 10-12 Reps

Thursday DEADLIFT
Exercise #1: Deadlift 5 Sets of 3-5 Reps
Exercise #2: Pull Ups 4 Sets of 6-8 Reps
Exercise #3: Bent Over Row (Pronated Grip) 3 Sets 8-10 Reps
Exercise #4: Seated Row (Neutral Grip) 3 Sets 10-12 Reps

Friday MILITARY PRESS
Exercise #1: Military Press 5 Sets of 3-5 Reps
Exercise #2: Wide Grip Military Press or Seated Barbell Military Press 4 Sets of 6-8 Reps
Exercise #3: Arnold Press 3 Sets 8-10 Reps
Exercise #4: Face Pulls 3 Sets 10-12 Reps

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