Scourgeburner - Big 4 Focused Program
So you want to try something else now that isn’t the Swordsman. I got you.
This is focused on the big 4 lifts of OHP, Bench, Squat, and the Deadlift. The 5th day will be a run day. 2 days (Saturday and Sunday) will be utilized as off days. Every 5th week will be a Deload week.
This program will focus on singles for main lifts follow by volume work to support the main lifts. The Flesh will be build through overwhelming singles each week followed by an increase to power in the Gas Tank.
Day 1: OHP
Main Work:
Barbell OHP 4x1 @70% 1RM
Accessory Work:
DB Push Press AMRAP @ 1 Min. 50% 1RM
Auxiliary Work:
Down Workout: Pullup, Handstand Pushup, Inverted Row, Dip
Supplementary Work:
Face pull 2x15
Band Pull Apart 2x15
Ab Wheel Rollout 3x10
Bird Dog 2x20
Day 2: Squat
Main Work:
Barbell Back Squat 4x1 @ 70% 1RM
Accessory Work:
DB Goblet Squat AMRAP @ 1 Min. 50% 1RM
Auxiliary Work:
Down Workout: Hip Buck, Side Lunge, RDL
Supplementary Work:
Reverse Nordic 2x15
Nordic Curl 2x15
Hanging Leg Raise 3x10
Dead Bug 2x20
Day 3: Bench
Main Work:
Barbell Bench Press 4x1 @ 70% 1RM
Accessory Work:
DB Incline Bench Press AMRAP @ 1 Min. 50% 1RM
Auxiliary Work:
Down Workout: Pullup, Pushup, Inverted Row, Dip
Supplementary Work:
Face pull 2x15
Band Pull Apart 2x15
Ab Wheel Rollout 3x10
Bird Dog 2x20
Day 4: Deadlift
Main Work:
Barbell Deadlift 4x1 @ 70% 1RM
Accessory Work:
DB RDL AMRAP @ 1 Min. 50% 1RM
Auxiliary Work:
Down Workout: Hip Buck, Side Lunge, Prisoner Squat
Supplementary Work:
Reverse Nordic 2x15
Nordic Curl 2x15
Hanging Leg Raise 3x10
Dead Bug 2x20
Day 5: Run
There will be a warmup followed by sprints or distance runs. Warm ups will consist of a slow 1 mile jog follow by an active warm up.
Now that you have an idea of how this workout program will run, here is how the schedule will look:
First will show the percentage increase each week
Second will show the time of the AMRAP for accessory work
Third will show the amount of reps for the down workout
Fourth will show the mileage of run days
Week 1: 4x1 @ 70% 1RM, 1 Min, 5, 1.5 Miles
Week 2: 4x1 @ 75% 1RM, 1 Min, 6, 4x100m
Week 3: 5x1 @ 80% 1RM, 1:15, 7, 2.5 Miles
Week 4: 5x1 @ 85% 1RM, 1:15, 5, 4x200m
Week 5: Deload
Week 6: 6x1 @ 70% 1RM, 1:30, 6, 3.5 Miles
Week 7: 6x1 @ 75% 1RM, 1:30, 7, 4x400m
Week 8: 4x1 @ 80% 1RM, 1:45, 8, 4.5 Miles
Week 9: 4x1 @ 85% 1RM, 1:45, 5, 8x100m
Week 10: Deload
Week 11: 5x1 @ 70% 1RM, 2:00, 6, 5.5 Miles
Week 12: 5x1 @ 75% 1RM, 2:00, 7, 8x200m
Week 13: 6x1 @ 80% 1RM, 2:00, 8, 5.5 Miles
Week 14: 6x1 @ 85% 1RM, 2:00, 9, 8x400m
