Six Weeks to Strong, Shredded, & Sexy (The 1-2-3-4 Training Program): Outro & Day 5

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In this post I will show you…

How you should structure the 1-2-3-4 training program according to your weekly schedule.
What you can do on day five if you want to add in an extra day.
If you missed any of the other days I have linked them at the end of the article.

What should I do for day five?

For day five you can perform “accessory” work, train muscle groups that need extra attention or mobility work, or even do a complex or some conditioning. Below is a complex you can feel free to use if you wish. It’s harder than it looks.

Here is a sample barbell complex.

A1) Push Press
A2) Single Leg Deadlift (left side)
A3) Single Leg Deadlift (right side)
A4) Front Loaded Reverse Lunges
A5) Double Leg Romanian Deadlift

Ground rules of the complex:

1. Five reps of each exercise
2. Do not put the bar down in between exercises
3. Rest and repeat 2-3 more times.

Note: Go through the complex a couple times with light weight for a warm up first. Also, pick a weight that is challenging for five reps on the exercise you are weakest at.

How should I structure “The 1-2-3-4 training Program” according to my weekly schedule?

5 Days a Week Program

Day 1: Lower Body Day One
Day 2: Upper Body Day One
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Upper Body Day Two
Day 6: Accessory/Complex
Day 7: Off/”Core”/Conditioning

4 Days a Week Program

Day 1: Lower Body Day One
Day 2: Upper Body Day One
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Off/”Core”/Conditioning
Day 6: Upper Body Day Two
Day 7: Off/”Core”/Conditioning

Or…

Day 1: Lower Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Upper Body Day One
Day 4: Off/”Core”/Conditioning
Day 5: Lower Body Day Two
Day 6: Upper Body Day Two
Day 7: Off/”Core”/Conditioning

3 Days a Week Program

Week 1,3, and five

Day 1: Lower Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Upper Body Day One
Day 4: Off/”Core”/Conditioning
Day 5: Lower Body Day Two
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

Weeks 2, 4, and 6

Day 1: Upper Body Day Two
Day 2: Off/”Core”/Conditioning
Day 3: Lower Body Day Two
Day 4: Off/”Core”/Conditioning
Day 5: Upper Body Day One
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

2 Days a Week Program

For this routine, an optimal set up would be a couple days between each other. If you can’t do so and are on a really tight schedule that is fine, that’s why it’s for two days a week.

Weeks 1, 3, and 5

Day 1: Upper Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day One
Day 5: Off/”Core”/Conditioning
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

Day 1: Upper Body Day Two
Day 2: Off/”Core”/Conditioning
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Off/”Core”/Conditioning
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

That concludes the 1-2–4 training program. As mentioned you can perform this program for six weeks, then even do another cycle to see some extra gains once you adapt to it. If you do this right it’s harder than it looks.

If you missed the videos, here they are…

Day One

https://www.youtube.com/watch?v=6Yqgl7gU6Qk

Day Two

http://www.youtube.com/watch?v=yBUx7jJvCCk

Day Three

http://www.youtube.com/watch?v=A8wN4FJCaI0

Day Four

http://www.youtube.com/watch?v=HB2pR5SWt_Q