4 HORSEMEN (for strength) original: https://www.youtube.com/watch?v=gTUdxnSXxU4
How to use giant sets: https://www.youtube.com/watch?v=XncJr9uMpWo&t=838s
The problem with “powerlifting” programs: https://www.youtube.com/watch?v=S0qBQppUtTQ
How to use giant sets: https://www.youtube.com/watch?v=XncJr9uMpWo&t=838s
The problem with “powerlifting” programs: https://www.youtube.com/watch?v=S0qBQppUtTQ
4 HORSEMEN (Hypertrophy style):
Day 1
A: DB or Barbell rows 3/4×6-12
B: Dips or Bench press 3/4×4-8
C: Dragonflies or pseudo dragonflies 3/4xAMRAP
D: DB or EZ bar curls 3/4×6-10
Day 2
Open with squats 3/4×4-8
A/B: RDLs 3/4×6-12
C: Hanging leg raises 3/4xAMRAP
D: Shrugs or Farmer’s carry 3/4×10-15 or distance
Day 3
A: Weighted chin-ups or pull-ups 3/4×4-6
B: DB or Barbell OHP 3/4×6-10
C: Hanging knee raises 3/4xAMRAP
D: Skull crushers or French press 3/4×6-12
Day 4
Open with deadlifts 1/3×2-5
A/B: Hack squats 3/4×10-15
C: Russian twists 3/4xAMRAP
D: Seal row or DB row 3/4×6-10