Advanced Programming For Athletes of Aging: the 4-Day Split!

Sully continues our new series on programming with an exploration of Advanced Programming, using the versatile 4-day split. This program can transition smoothly from intermediate programs, and can itself serve as the foundation for even more complex block programming structures.
WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC, PBC
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[@BluegillGreg]

I've been doing heavy light medium triple progression for a couple of years and like it a lot. I'm 66 and have been lifting for enjoyment, health and athletic fitness about 53 years. I have different main lifts (OHP, pull up, overhead squat, RDL, etc) than power lifters. I do about twice as much for my dorsal side as my ventral side. I lift a lot heavier than newbies and a lot lighter than strength sport athletes. I seem to be aging with more agility, speed, and endurance than newbies or strength sport athletes.

[@michanota4230]

im a 66yr old powerlifter,started at 62. Just switched to 4 day,i train in pvt powerlifting gym,but my HEALTH and LONGEVITY IS priority. This is what Westside Barbell suggested and guys been doing for decades.

[@mikereed7682]

I train 6 days a week, pretty much all heavy. Sunday-strongman press (log, axle, keg, CDB), Monday-lats, Tuesday-tricep, Wednesday-deadlift, Thursday-overhead barbell press, Friday-squats. Most of these are one exercise days. There are some farmers or atlas stone or carry events put in on Sunday and Friday because I am at home and can do them easily. I turned 60 last week and have a strongman contest in 4 weeks. The minimal exercises allows me to train this way without beating myself down to much

[@AbuMaxime]

I have been following this training structure for a few months: Workout A: Heavy Deadlift, Bench Press, Light Squat volume (-10٪ weight, 3 sets of 5) Workout B: Heavy Squat, Bench Press, Light Deadlift variations or Rows Alternate workouts A and B every 3 days Increase weight on Heavy squat/DL every 1 or 2 weeks Try to squeeze in a session of OHP depending on availability

[@Rev.MatthewChristians]

I'm just 50 but pretty creaky and easily injured. I've found that having a pure light day is beneficial. So I"m on a 4-day split I do both my heavy exercises together. That allows a light day that gives me a bit of a break and helps with my rest. So I do Monday: Heavy squat and heavy dead -- Tuesday: Light Bench and light OHP -- Wednesday rest -- Thursday: Light squat and light deadlift -- Friday: heavy bench and heavy OHP. -- Rest Saturday and Sunday.

[@robertreynolds564]

I'm 70 and prefer doing most of my training on a 4 day heavy light split performed 3 days per week. I"m going to try the 4 week program as described at the end of the video. When I'm feeling beat up from training in my garage with the coastal GA heat & humidity along with walking the golf course and yard work (recent storm clean up), I'll go to a 2 day a week full body program for a while. I've used the Greysteel Texas Method and Andy Bakers' "Training Without. a Plan" programs. Both of these programs include heavy single work which I like and need. I'm extremely grateful for Doctor Sullivan, Coach Baker, Rip and the many SSCs I've learned so much from. Thank you!

[@moopius]

My program (61 years old post open heart surgery): Sunday legs (always including a squat and front squat variation), leg press, calf raise, tib raise, leg ext and leg curl. weight and reps depends on cycle timing. Monday off, Tuesday pool walking 14 laps all variations of walking to improve mobility and hip movement, followed by 10 x 50m laps of swimming. Wednesday Back and biceps always including a variation of deadlift and a row and pull down movement, bicep exercise varies on cycle timing. Thursday off. Friday swim between 10 and 20 laps depending on cycle timing. Saturday Shoulders chest and triceps always including a shoulder press, a variant of reverse fly and another variant of shoulder raise or press. Bench can be flat, decline or incline with barbell or dumbbells and I always finish with 1 triceps exercise. All weight sessions finish with 40 minutes of cardio and all swimming sessions finish with abdominal exercises such as crunches or ab roller. My weight max's are more dependent on not passing out than strength. At the moment I overhead press 95 kg's, squat 160 kg's bench 140 and deadlift 180. I could lift more but feel like passing out if I go past these numbers.

[@gymdad6626]

I've been on a four day program since 2017. Monday Squat / Wednesday Bench / Thursday Deadlift / Saturday AND Depending on where we are in the competition calender, the rep scheme / loading goes from volume accumulation to competition intensity It worked up until the cancer treatments and COVID. After 5 years , I'm just now back to handling 2019 weights / volume ... but that's another story for another time. TL/Dr - a four day program can work for a master's lifter, you just have to be smart about it

[@gymdad6626]

Saturday SBD (Squat/Bench/Deadlift) NOT AND

[@nathanielovaughn2145]

Wishing you great health and safe injury free training.

[@K4R3N]

Thanks Sully. I'm past my NLP days. This is useful content.

[@danielcompton3492]

I’m a 40 years old, been training off and on for past few years. I’ve been an RN for 11 years now and sometimes I think I’m doing more harm than good to my patients, which is one reason I’ve gotten interested in barbell training. Started reading the blue book again and coaching some family members out of my home gym. It would be very interesting to see a video describing your journey in becoming a barbell coach. Love your content and humor, and so does the wife!

[@amazingmikemed]

My thing would be to keep it simple: I had a four day split. Reps and sets I ignore go for strict and slow making it a real resistant exercise. You see young people using too much weight and momentum, but I don't want to effect my joints so 3 to 6 reps to failure focusing on the negative (eccentric) super slow. If your muscles start to shake that a good sign it working. Day one: arms, bi, tri and forearms, plus maybe some core. Day two Chest and first two heads of the deltoid. Day three: Back and rear deltoid. Day Four legs and core. rest until recovered and repeat. You can also mix the days up. being old you need to eat plenty of protein, meat being the only good source and cut back on carbs. No supplements needed unless you feel you need them. Am only 59 but this helps me grow muscle and keep sarcopenia away. Been doing it now 2 and a half years. T1D for 27 years and this help control my blood sugars and am only on insulin.

[@GreySteel]

Good stuff

[@waynevenables8176]

Cover all major muscle groups over four workouts with no more than three workouts in a five day period with weekends off. Two excercises per muscle group per workout, heavy as you can in sets of five reps for about three sets. Change excercises regularly and every five to six weeks do a week of light weights and higher reps to reduce chance of injury

[@gaatzeuitzendevries3220]

Reminds me of a college teacher who said that there is nothing more practical than a good theory

[@craigpawlisch8628]

Interesting video in terms of the thought processes behind the program. I’ll have to go back and look at the earlier videos. My hat is off to anyone over the age of 70 who can manage to train 4 days a week with heavy weights. You really need to be motivated and focused, not to mention pretty healthy, to take it to that level. Personally, that’s too much time in the gym for me, and I’d burn out quickly. The older I get (72 now), the more I gravitate toward minimum effective dose/maintenance style programs (at least for large chunks of the year).

[@GreySteel]

Indeed. As we emphasize here, this program is for very advanced, committed, competitive athletes. It's just not needed for general health and fitness. We include it for completeness, and because it illustrates the art and science of programming.

[@gradykemper8442]

more great commentary, I will save my programming discussion for the POG facebook page. Keep Choppin

[@johndonovan5521]

Love the channel

[@relentless2002]

This is great information

[@darrellcreech6482]

I do heavy bench medium press and accessories on Monday heavy squats and cleans with accessories on Tuesday take Wednesday off and reverse heavy and medium on Thursday and Friday also substitute deadlift for clean. Works well for me at 65. 4 x 5 on heavy and 3 x 8-12 on medium.

[@GreySteel]

@@darrellcreech6482 if that works for you. It sounds like a very rational program. How do you progress it?

[@darrellcreech6482]

I am doing pretty well. Making progress and recovering. I do a deload if I get stagnant. I workout in my garage so don’t go too heavy bench 175 for 5 reps squat 185 for 5 and press 115. Have to be careful had colonectomy, liver transplant and stage 4 kidney failure so have to limit protein and ab work (scar tissue)

[@darrellcreech6482]

@@GreySteel linear progression when possible either with weight or reps and deload when no progress and restart and slightly higher starting weight

[@Croc-x1c]

If it is for people whose only physical activity is in the gym, dividing it into 4 workouts per week seems like a very good idea. The problem arises when, apart from the gym, you tend to do other heavy physical activities, such as gardening or cycling with some frequency, which is what I tend to do. I find that by splitting my training into three days a week, with no more than 5 or 6 maximum exercises per session and 3 sets for most exercises, it makes the sessions shorter but more intense, and allows me to recover better by giving me time and energy to burn while recovering each muscle group.

[@GreySteel]

These are good observations. I want to emphasize again that 4-day splits are for advanced athletes who want to push the envelope. They just aren't needed for most general population lifters training for general strength, health and ability to live life to the fullest. For most people, a linear progression followed by an increasingly individualized intermediate program is all they're ever going to need. Thanks for watching.

[@michanota4230]

Im advanced apf competive lifter at 66yrs but with a physical full time job. Times i train 2x a week,max deadlift ,squat 2 x a month. Even a light 3rd day is too much.Systemic Fatigue.

[@James-bf9bx]

I'm mid 50s. I was a competitive power lifter in my twenties but could not compete with the guys that take steroids - refused to join them and couldn't beat them. So took a wee break from the gym - approx 25 years - wish I'd never stopped. Got back training at 50 and back into competition thinking the sport had been cleaned up - it hasn't and again I ended up struggling to match guys on steroids. Also I had a coach who pushed me to overtrain and I got injured which was new for me. I like the concept of being an athlete of aging but I'm also addicted to lifting heavy, injured or not (I know that's not smart but I'm working with my physio to train around the injuries). I've slowly reduced my training to now a 3-day split - Squat, Bench, Dead (I do shoulder press on bench day). I don't do much more than the main lifts (5 sets each) but I do stretches and exercises to strengthen tendons etc (as prescribed by my physio) twice a day for at least an hour total. I'm feeling good and lifting heavy... would actually do well in competition but no longer need that - sticking to the longterm benefits of being an athlete of aging!! Great channel. Thanks!

[@GreySteel]

@@James-bf9bx thank you and thanks for watching!

[@troymcclain1831]

Im doing 6 12 25 4 day split with 2 days cardio and abs 1 day rest Seems similar to the heavy light

[@sherrischwartz6844]

💗 but I don't need it or want it 😁 At 47 I just want to get in and out 3 days a week and keep muscle wasting away. I love my 5x5

[@406dn7]

I gave the video a like. I kinda doubt that I'll move to the four day split, mostly as it seems to be chasing diminishing returns. Weightlifting for the last nine years has made me stronger than I would have believed, before beginning a strength journey. I think that it is likely I would be competitive at many powerlifting meets, but really don't need to know, if I am. I think that you should place the same value on upper body pulling movements, as are placed on the presses. My pull of choice is doing weighted pull ups. I "celebrated" my 73rd birthday by getting a one rep pull up with 90# on dip belt. The normal workout is four sets to failure with 45# on a belt. I do equal volume of pulling and pressing. It seems to me that many lifters press more than they pull. Lastly, give the trap bar a little love. It would be a great variant for some of the deadlifting days.

[@GreySteel]

I don't have a problem with rows. I don't use them so much myself--they interfere with cleans aNd snatches. But they're fine.

[@LordoftheSith]

Hi Sully can the 4 day split be used for intermediate training too?

[@GreySteel]

@@LordoftheSith sure. In fact, you can even use a 4-day split as a kind of novice program. I don't think it would be a particularly efficient novice program, but there you go. The very structure of the 4-day split makes it particularly amenable too late. Intermediate and advanced programming. What makes a particular program novice versus advance versus intermediate has to do with the way progress is built into the program, not so much the template of the program itself. Hope that makes sense. Haven't had all my coffee yet.

[@sherrischwartz6844]

❤️

[@gregorymccoy6797]

I day on day off with a form of the classic bro split.

[@dougie5117]

What am I missing here? Paul Horn wrote a book about this exact workout quite some time ago. 🤷‍♂️

[@GreySteel]

@@dougie5117 The 4-day split is well known. I never claimed it to have invented it. I merely present it. I know Paul, and he presents it well. Wendler's 5-3-1 is basically a 4d-split, too. Split routines are covered beautifully and in great depth by Rippetoe and Baker in "Practical Programming." And Baker and I presented splits in "The Barbell Prescription" in 2016. Calm down. Everything's going to be okay.

[@iesiediesie74]

With your example of the 4 week program how do you determine % or kg for the light excercises?

[@GreySteel]

You will already have a good idea of your offsets from your previous programming. Stick with those at first and let them evolve. So if your light day squat is 85%x5 of your heavy single or triple, do that when you first start the 4Dsplit.

[@grassman8684]

I'm curious as to how you would throw rows into this program. I've been doing 5x5 stronglifts

[@GreySteel]

Rows can make a good deadlift variant for Heavy Squat/Light pulling day. They can also be used as an assistance exercise. Put them where they fit for you. Just make sure that you don't "major in the minors." Always keep the primary emPHAsis on the Big Four.

[@grassman8684]

@@GreySteel Are these consecutive days or are we skipping a day between workouts

[@GreySteel]

@@grassman8684 Not consecutive. My own 4d split is M, T, Fr, Sat

[@sherrischwartz6844]

💗💗💗

[@MerryMonarchButterfly-vu1el]

How. Many. Sets. A. Week. At. Age. 62

[@jimnahirniak4816]

Looking forward to next time. Apparently, I'm the target audience. 😉

[@edwatson4997]

👍

[@relentless2002]

What did HLM stand for

[@VayaconDios018]

Heavy light medium

[@denisbeaulieu5600]

thanks Sully

[@MerryMonarchButterfly-vu1el]

How. Many. Sets. At. Age. 62

[@GreySteel]

@@MerryMonarchButterfly-vu1el we. Have. A. Book. Read It. It. Is. In. There.

[@Tbow9999]

Watching that old lady squat would make mt back doctor cringe terrible form

[@GreySteel]

Do you understand that she is performing a LIMIT squat, in competition, at the very edge of her performance potential? Do you understand that there are no form points in powerlifting, and that the purpose is to LIFT the sucker, not to adhere to pristine form as one does in general training for health? That old lady has been squatting since her 70s. She's now in her 80s, still training like a true athlete and living a much fuller life than any anonymous internet troll, and I'd bet real money her regular training form and age-adjusted allometric strength would cause you to hold your manhood cheap.

[@shaunabourassa2862]

🤘

[@moopius]

@@GreySteel My favorite exercise for back health and overall strength is the Front Squat. Have you done any video's on the Front Squat? BTW I love the channel!

[@ChrisMosner]

My back doctor would most likely say, "Wow, look at her go!"

[@GreySteel]

​@@moopiusI love the front squat. It's an excellent exercise for quads and glutes and for back muscles. As you you point out. It does not involve quite as much muscle tissue as the back squat and does not allow as much weight to be lifted. Moreover, we have found that it's a little bit hard on aging knees in a way that the little bar back squat is not. For athletes who are in advanced training and who tolerate it, and especially for athletes who want to do Olympic weightlifting, it can be an extremely useful if not essential exercise.

[@Innovatead_Solutions-e4u]

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