Full Body, Four Days
Strength
3 weeks / 4 days per week
Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.
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Full Body, Four Days Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
32
Avg Sets/Week
160
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalDay 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalDay 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 2
Day 1
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalDay 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalDay 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 3
Day 1
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalDay 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalDay 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
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Frequently Asked Questions about Full Body, Four Days
How long is the Full Body, Four Days program?
The Full Body, Four Days program is 3 weeks long, with 4 training days per week.
What is the goal of Full Body, Four Days?
The primary goal of Full Body, Four Days is to help you Strength.
Who is Full Body, Four Days designed for?
Full Body, Four Days is designed for all lifters looking to Strength.
How do I track Full Body, Four Days workouts?
You can track Full Body, Four Days workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.
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