- Oct 25, 2017
I do the Johnny Candito intermediate program, its 5 days a week for Weeks 1&2, 4 days a week for weeks 3&4, and 3 days a week for Week 5.I know the full body routines in the OP says beginner, but do you advance lifters use the program, too?
I need a new program. Doing PPLx2 six days a week I feel is killing Much joints in the arms and shoulders. I want to do a four day program: upper, upper, lower, lower. I sometimes do chest and back, and I love the pump working the two major muscle groups. On lower day I can incorporate OHP.
Other than that i could find a four day full body routine. One day could be like squats, bench, and pull-ups.
The upper body days are Horizontal Press/Pull (Bench/Row) and Vertical Press/Pull (Overhead Press/pull ups), the lower body days are squats and deadlifts, the program allows isolation lifts if you want. I like it because it makes my numbers go up and its very simple.