Bodybuilding Forums

Here are the THT 4.0 workout logs! You'll notice a column for 'rest periods after set' and a column advising which rep range to use.

Notes for using the logs:

(1) All logs are contained in this 1 file. Look to the bottom of your screen; you will see tabs labeled Monday through Friday. Click each tab for the relevant workout.

(2) Sets utilizing the ‘pre-fatigue’ method are labeled as the same number, even though you are performing 2 sets back to back. They are also colored yellow so that you can easily identify them.


You need software to unzip the file, if you haven't already got unzipping software.

UPDATE: Here are the 3-Day Split Logs for you guys that are squeezed for time! These logs are for the workout I detailed in this blog post.

BTw guys...For the Droid users, there's a program in the market called quickoffice. Great for reading the spreadsheets on your android device so you dont have to fiddle with anything while concentrating on your best workouts ever!! Also comes standard on Pete's Bugless Beast ROMs


THX MARK, can't wait to get THT4 into action!

I need some help Mark...

I might be being thick here, but why do you have 5 sets of Overhead Press' in your workout logs. (Overhead Press, Dumbbell Lateral Raises, Overhead Press, Dumbbell Lateral Raises, Overhead Press, Overhead Press, Overhead Press).


I understand the two Dumbbell Lateral Raise sets are supposed to be a pre-fatigue, but what about the extra 2 sets of Overhead Presses underneath all of that making 5 in total! =/

I'm confused by that Shoulder & Trap day that you have shown in the THT4.pdf

Any chance you could just explain that for me?

Regards,
Emilio

Wondering if anyone has yet to modify this to fit into a M-W-F 3 day cycle....

I am looking forward to starting your program butIhave been unable to unzip any of the workout logs from the forum or website, is there any other way to access that info???

I used Jzip to unzip the file and it worked perfectly.

Hello, is there any download for iPhone?

Hardgainer here, working hard to put on some muscle. currently 160 lbs. very lean. Quick question is, if I roll with the 5 day routines for my first 10 weeks on the 4.0, am I really to expect positive noticeable gains from only working, as example, my pecs only 1 day per week?? Seems like once per week may not get me too far, especially when I try to eat meals, and keep calories on, but metabolism is so high I have hard time.

Just wanted to know if once per week for those muscle groups in the workout log will be enough or should I be doing full body routines??

Thanks
-Fireman Vern

Vern you will probably get a better response if you posted this in the Workout section. To answer your question its hard to say as everyone is different, giving it a try for yourself is the only way to really know if it will work for you or not. In order to grow from any workout you need to ensure your eating enough to gain weight. If you go a week and don't put on any weight you need to keep upping your caloires 100 to 200 each week until you do start to gain.

Thanks Vanguard, I appreciate the reply.

I will move it over to the appropriate area.

Thanks again.