I know the first thing I’m going to get here is not to change the program. But after lifting for two years on an off with no program I know i need to follow a specific routine.
I checked out a bunch of programs and for some reason WS4SB jumped out at me. I did about one week of the protocol so far and I really enjoy it. Now a question
My back is really lacking, and there is very little back work in here, and I know i have the extra energy to hit my back hard on ME or Rep upper days, is it alright to add a back exercise or too? and to what rep range?
I love the max effort lower day, but I share a love for squats and deadlifts the same… and I cant pick in between them. Is it alright to have my Dynamic effort day a leg day?
You must be doing something wrong. There is plenty of back work in WS4SB3 if you are following the four-day template.
You work the back twice a week (both upper body days). One day is more for horizontal rowing movements along with upper back/rear delt stuff and shrugs and the second day has you performing vertical pulling exercises (chins, lat pulldowns) along with upper back and side delt exercises.
And if you alternate deadlifts and squats for your ME lift on lower body days, you should be getting plenty of work for your back.
If anything, you could do a few extra sets of those things on each upper body workout, or you could use a chinning movement for your ME upper body exercise rather than a bench press exercise.
If your looking to alter the program to tailor it to your own needs its no longer the WS4S4B program its your own. That being said the exercise selection and the rep ranges are fantastic and I don’t believe anything significant should be done to the program. However, if you feel as though an addition needs to be made I would; rather than alter the rep ranges, just change the exercise selection by subbing out a push for a pull or something of that sort… Just keep in mind balancing muscle groups.