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DfromPhilly
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+ 8 4 Day Powerbuilding Split for those of us who don’t compete

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Thought I’d contribute something I cooked up a couple years ago. It’s changed a bit over time but I’ve had success with it. Give it a shot if you’re bored with your current routine, hit a plateau, or simply want to try something new...

Let me just start this by saying that I do not, and never will compete. I also have no intention of ever being sub 10% bf. I’m just a dude that likes to lift and wants to look good & get stronger... This is for dudes like me (aka. the coolest).

This is not anything groundbreaking. Just a bunch of different things I’ve read & liked, or tried over the years that worked rolled up together.

I have 3 basic requirements when looking for a routine, and always struggled to find one that met them all so I always ended up combining or altering routines to fit my needs. My needs are pretty simple...

  • Lift 4 days a week

  • Revolve around the big 3, where deadlift and squat do not fall in consecutive training days

  • Hit each muscle group twice a week.

I have 2 or 3 that I rotate throughout the year, but this one in particular hits each muscle group directly once a week, and indirectly the second.

Diet:

One that you like and fits your goals. I’m not a dietician... Why’d you even ask me that?

7x3:

The big 3 lifts are done in 7x3.

After a little warm up, start your 7x3. Here’s the catch... Only one minute rest for the first 6 sets.

Sets 1-3 are ramp up sets. Sets 4-6 are work sets, then rest 3-5 mins and go for broke on the last set. You should at least get 3 on your last set, but get AMRAP.

This might sound easy but they get fuckin hard with only a minute rest. You’re gonna have to drop the weight from your normal 3 rep max til the 7th set when you can actually rest.

So for example, if your 3 rep max for bench was 295, your session might look something like this:

Warmup:
(you do you. I’m not your dad...)

Sets:
3x185 - 1 min
3x205 - 1 min
3x225 - 1 min
3x265 - 1 min
3x265 - 1 min
3x265 - 3-5 mins
3x295

Progression
I bump the weight up on set 7 when I get it for 4 or 5. You know yourself better than I do, so just make sure you’re always reaching for more. Obviously if sets 4-6 are easy you should be adding weight to that too.

Deload week
You know when you need one. Don’t be a dummy.

Alternative 7x3
I use the minute rest style above because it’s fun, improves my conditioning, and it works for me. But if you think it’s stupid or you hate it, use the first 4 sets as ramp ups and the last 3 as working sets with the same weight, using the typical 3-5 min rest for each.

Bodybuilding sets

The rest of the workouts are different rep schemes so that each muscle group is attacked multiple ways. Progress as you normally would. Eg. If the prescribed reps are 3x8 and you get 3x10, it’s time to move up. You know what you’re doing... why did I even write this part?

Tempo
I like to mix up the tempo so that each muscle group sees a variety. 1010, 4011, 3131, etc. assign a tempo to each exercise and stick with it for a while.

No ego. Focus on control & mind/muscle connection. You already proved how cool you are by lifting heavy the first exercise.

Finishers
The last set of each exercise will end differently. This is the key. You know what to do with it...

AMRAP - as many reps as possible
RP - rest pause after last set
Drop - drop set(s) after last set
RTR - run the rack

The Split

Quads / Shoulders
REST
Back / Tris
Hams / Glutes / Traps
REST
Chest / Bis
REST

Note: I only have one overhead movement on quad/shoulder day (and even that one focuses a little more on medial delts). I get enough work on my anterior delts from chest day so I need to focus more on medial and rears. Swap another in if your front delts suck.

Rest Days

I do farmers walks, abs & calves at least one of the 3 days... Sometimes I go for a walk. Sometimes I watch rick & morty...

The Routine

Now that I’ve sufficiently babbled, here’s the actual shit you came in here to read.

(Sets)x(Reps) Rest(min:sec) Finisher

Super sets indicated by the same letter (eg. E1 & E2).

Quads / Shoulders

A1 Squat - 7x3
B1 Hack Squat - 4x8 1:00 - RP
C1 Leg Press - 6x5 0:30 - AMRAP
D1 Lunges or Leg Ext. - 3x12 1:00 - drop
E1 Scott Press - 3x8 - RP
E2 Facepull - 3x8 1:00 - RP
F1 Lat Raise - 3x12 - drop
F2 Seated Bent Over Rear Delt Raise - 3x12 0:45 - drop

(If you’re killin it and also hate yourself, run the rack on F1 & F2)

Back / Tris

A1 Yates Row - 4x8 1:30 - drop
B1 V-Bar Pulldown or Weighted Neutral Pull-up - 3x10 - 1:00 RP
C1 Seated Cable Row - 3x10 1:00 - drop
D1 DB Rows or 1-Arm Landmine Rows - 6x5 0:30 - RP
E1 Close Grip Bench - 3x8 1:00 - RP
F1 EZ Bar Skullscrushers - 6x5 0:30 - RP
G1 Over head Cable (or band) Tri ext - 2x15 - AMRAP
G2 Rope Tri Extensions - 2x15 0:45 - RTR
H1 bench dips or kickbacks burnout if you’re feeling squirrelly

Hams / Glutes / Traps

A1 Deadlift - 7x3
B1 RDL 6x5 0:30 - RP
C1 BB Hip Thrust - 4x10 1:00 - RP
D1 GHR - 3x8 1:00 - RP
E1 Leg Curls - 2x20 :45 - AMRAP
F1 Hex Bar Shrugs - 3x10 1:00 drop
G1 Plate Raise (face to overhead) - 3x10-20 - RP
G2 Bent Trap Row - 3x12 1:00 - RP

(Plate raises reps depend on tempo. 10 might not cut it if you’re just doing 1010)

Chest / Bis

A1 Bench - 7x3
B1 Incline DB Bench - 3x8 1:00 - drop
C1 Landmine Chest Press - 3x10 1:00 - drop
D1 Weighted Dips - 3x8 1:00 - RP
E1 Cable/Band Xover (upper chest focus) - burnout
F1 EZ Bar Curl - 6x5 0:30 - AMRAP
G1 Hammer Curl - 3x8 1:00 - RP
H1 Cross Body Hammer Curl or Rev Spider Curl 2x15 0:30 - RTR

So there you go. Drop or add volume as needed for your personal requirements. That’s just what works for me right now.

Enjoy, and go fuck yourself.

-DfP

november1's picture

Just because you mentioned Rick and Morty only earned you + my friend.
And thanks for the good read.
Totally agree on your way of running things and yeah I love to work put, not competing.

Owes a Review × 1
j1980's picture

Thanks for posting this D! I've been pondering on what too do for a new routine in a few months. I'll be giving this a run for sure. +1

DfromPhilly's picture

Good shit brother. Keep me posted!

Cummin apart's picture

Decent write up bro!
Will definitely try this shit out just to switch it up!
Thanks

DfromPhilly's picture

Thanks boss. That’s whats up. Let me know how it goes for ya. It doesn’t look like a ton of volume on paper but the finishers make up for it (for me at least) Especially if you’re doing double or triple rest pause & double drop sets.

I’m taking a much needed deload week this week (its Been a while and my grip strength started going down hill last week... that’s the first thing to go when my CNS is fried). But when I start back up next week it’ll be with this. Haven’t used it since this time last year so I’m pumped.

hybriiid's picture

thanks for the nice write up. i’ll definitely try this routine. pretty bored of my current one

herpjunkie111's picture

Gonna give this a try - thanks for posting it up.

DfromPhilly's picture

Nice. No problem man. Keep me posted I hope you dig it.

herpjunkie111's picture

I jumped off progressive loading for a bit, got farther than I had ever been and started feeling tweaked up, was afraid muscle was out running connective tissue, so dropped to lighter weight, higher reps, slow tempo to maximize TUT, but I'm ready to get back to loading heavy now, feel pretty healed, no tweaks, so this is perfect timing you posting this up. Thanks again.

Carlos Danger's picture

Marked. Will try these out for sure bro

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DfromPhilly's picture

Sweet! Let me know how you like it.