Module 37: You Only Need These 4 Exercises
Most people don't realize this, but you need far fewer exercises than you might expect to get lean and muscular.
In this week's Inner Circle advisory, I'm going to give you a workout plan that uses only 4 exercises. More does not equal better.
4 exercises is all you need... and this routine will prove it. Check it out:
Here are the 4 exercises and my rationale:
1) Deadlift: An overall pure strength movement.
2) Front Squat: One of my favorite exercises. You can swap these for regular back squats (or even leg press) if you like but the front squat is a heck of an ab exercise too which is why it's included.
3) Dips: A true classic exercise. Blasts the chest, shoulder and triceps.
4) Chin-Ups: Again, one of my favorites. Hits both the biceps and the back.
The routine:
Nothing fancy here, we're going to do a typical "push-pull" split. This means you'll do pushing exercises on one day and pulling exercises on another day.
This a 3 day per week routine. Do not train on consecutive days.
Monday: Pull Day: Deadlifts & Chin-Ups
Wednesday: Push Day: Front Squats & Dips
Friday: Pull Day: Deadlifts & Chin-Ups
Next week:
Monday: Push Day: Front Squats & Dips
Wed: Pull Day: Deadlifts & Chins
Friday: Push Day: Front Squats & Dips
Sets & Reps:
You can use almost any set and rep scheme and see results but by using fewer exercises I've found you can do more volume and as a result, see better gains.
For that reason I recommend 8 sets of 3 reps per exercise using a heavy weight. Then finishing up with 3 sets of 15 reps with a lighter weight.
So for example you might do 225lbs on the front squat for 8 sets of 3 reps, and then finish up with 3 sets of 15 reps with 135lbs. These lighter "burn out" sets will help you build even more muscle.
The nice thing about a 3-day routine like this is that you can add a 4th day just for mobility and conditioning work (like sprints) and really take your physique to the next level.
On the surface, this type of routine appears "too simple." But don't dismiss this routine on the basis of simplicity. The simple stuff works. Try this routine for 8-12 weeks and you'll be a believer -- a bigger, stronger, leaner believer.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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