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.
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
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.
Thanks for being an Insider Club member.
Remember, as an Insider Club member you top priority attention from me. So if you ever have a question on anything, just send an email to email@example.com (remove the x's).
Please put "Insider Club Member" in the subject line of your email. Thanks.
The Next Fitness Under Oath Insider Club Module Will Be Released In 1 Week. Don't Want To Wait? Click Below...
Only $99.95 (One Time Price)
Remember: The Fitness Under Oath Insider Club is a private advisory. Do NOT share anything from these modules. Do not forward. Do not print, except for your own personal usage. Anyone found violating these rules will be expelled from the advisory.
Disclaimer: This website and blog are intended as an information source only, not to be construed as medical advice. The information given here is for entertainment only and it not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, you are urged to seek competent medical help.