3-Day WS4SB Into 4-Day Program

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I had been doing the 3day WS4SB for about 12 weeks, while incorporating an additional light day for legs, calves, and some isolation work. I mainly chose the template because I was too busy on Tue and Thur to get a good workout in, so I could do M W F, and when I could, go in on the weekend.

My schedule has since changed and I want to start doing M T Th F. I was considering keeping the same template I am doing now, and just adding in the light leg day.

It would go like this:
Mon: Upper Heavy (ME)
Tue: Lower Light (RE)
Wed: Off
Thur: Upper Light (RE)
Fri: Lower Heavy (ME)

I am not sure to how efficiently structure my lower light day. I want to be sure it is effective, but I do not want it to hinder my lower heavy day.

For lower heavy, I have been focusing on backsquat because I hit my goal for deadlift, so it has been: Backsquat, Lunge, RDL, Calves.

Can anyone recommend exercise selection and rep schemes for the other lower day?

Thanks…

2

If you want 4 days, you should do WS4SB3. It includes a dynamic leg day. You could do box jumps, deficit jumps, or if you dont have boxes, some speed box squats. I usually do 6-8 sets of 3 with ~55%

3

Well, two things:

  1. I am not an athlete
  2. My squat is weak and I read something where if you aren’t squatting 2x BW then to focus on strength.

I have done DE box squats, but those leave me super sore. I don’t think I could recover in time, which is why I was thinking I should do RE work.

4

RE Day - lower
RE squat - 5 x 8
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
abs work

RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets
RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite

5

[quote]gabex wrote:
Well, two things:

  1. I am not an athlete
  2. My squat is weak and I read something where if you aren’t squatting 2x BW then to focus on strength.

I have done DE box squats, but those leave me super sore. I don’t think I could recover in time, which is why I was thinking I should do RE work.[/quote]

WS4SB3 is still a great program even if you aren’t an athlete. I’m doing it now(I am an athlete) and have found great results in my strength in a lot of my major lifts. So I’d say give it a go, it’s always worked great for me.

Just leave out the sprinting/speed training and you’ll be good for just a regular ole joe. Shoot me a message on here if you want it written up in excel format already. It kind of makes life easy when it’s written up condensed like that I’ve found.

6

Good point. I’m not an athlete either, but it has worked great for me, and i just leave out the sprints and such.

[quote]LiquidMercury wrote:
gabex wrote:
Well, two things:

  1. I am not an athlete
  2. My squat is weak and I read something where if you aren’t squatting 2x BW then to focus on strength.

I have done DE box squats, but those leave me super sore. I don’t think I could recover in time, which is why I was thinking I should do RE work.

WS4SB3 is still a great program even if you aren’t an athlete. I’m doing it now(I am an athlete) and have found great results in my strength in a lot of my major lifts. So I’d say give it a go, it’s always worked great for me. Just leave out the sprinting/speed training and you’ll be good for just a regular ole joe. Shoot me a message on here if you want it written up in excel format already. It kind of makes life easy when it’s written up condensed like that I’ve found.[/quote]

7

This is a variation im doing…i dont take credit at all …its from another popular site…if you need more info feel free to ask…been using this type of variation for last 2 years!

Day 1 - ME Day - upper
ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
basic press variant - 3 x 5-6
Pendlay row - 4 x 5-6
lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 2 x 10-15

Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks)
Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover “weak spots” in upper body “push” muscles, rotate as needed

Day 3 - ME Day - lower
ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
ME Squat variant - 4 x 5
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks)
Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy)

Day 5 - RE Day - upper
RE main press - 3 x 8
BTN pullup - 4 x 8-12 (no extra weight…add “pause” at top to keep rep range)
RE press variant - 3 x 8
Yates rows - 4 x 8-12 (pauses at gut)
1-arm BB curls - 2 x 10-12
laterals - 2 x 10-15

Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed)
RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain “forward progress” in training

Day 7 - RE Day - lower
RE squat - 5 x 8
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets
RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite

8

I did:

Monday
ME upper:
(same as joe defrancos with military press as assistance, instead of the DB lifts)

Tuesday
Squat day:
same as joes ME lower except mandatory front/back/boxsquats, snatch instead of single leg squats)

Thursday:
RE upper: same deal with jerks as shoulder lift)

Friday:
Pull day:
same as joes, ME deadlift variation mandatory, swapped single leg squats for full cleans with ramping weight on cleans.

It was a pretty decent program, gained a lot on my squat and deadlift. I’ve found training the big 3 heavy more then once a week doesn’ work well for me, and I have an oly fetish. You don’t necesarily need to do shrugs with the amount of pulling this setup has.

9

Lots of good information here. I’ll have to play around and figure out what works for me. Thanks everyone.

10

If you aren�?t an athlete, why aren’t you just following the WS4SB3 Meathead version? This should be something for you!

11

[quote]Rampage74 wrote:
This is a variation im doing…i dont take credit at all …its from another popular site…if you need more info feel free to ask…been using this type of variation for last 2 years!

Day 1 - ME Day - upper
ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
basic press variant - 3 x 5-6
Pendlay row - 4 x 5-6
lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 2 x 10-15

Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks)
Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover “weak spots” in upper body “push” muscles, rotate as needed

Day 3 - ME Day - lower
ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
ME Squat variant - 4 x 5
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks)
Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy)

Day 5 - RE Day - upper
RE main press - 3 x 8
BTN pullup - 4 x 8-12 (no extra weight…add “pause” at top to keep rep range)
RE press variant - 3 x 8
Yates rows - 4 x 8-12 (pauses at gut)
1-arm BB curls - 2 x 10-12
laterals - 2 x 10-15

Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed)
RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain “forward progress” in training

Day 7 - RE Day - lower
RE squat - 5 x 8
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets
RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite
[/quote]

Rampage, what site did you get that off of? This looks right up my alley.

12

check your pm…respect T-Nation…