4-Day Heavy/Light Split

[YusifRefae]

honestly this is the most clear & direct non-dogmatic practical explanation of programming i've seen on youtube. it just makes sense. i'm switching from novice LP over to this heavy/light next week. thanks.

[johnashleymcfatridge]

You're the first powerlifter to ever tell the truth when it comes to the simplest and most effective powerlifting workout for the majority of people that are natural and want gains. That program works. Now if a person wants to use drugs to gain strength that's their business. But, in that case it don't matter what program they use cause results are geared to quality and quantity of their gear. As for everyone else, results are geared to work in that light and heavy program depending on an individuals ability to recover. The recovery is also age dependent therefore breaks between light and heavy days can be adjusted if longer rest periods are needed to feel fresh. That's my take on it, but you've done an excellent job on explaining it to the larger audience. Looking forward to hearing more from you on YouTube

[alexreal]

Thank you for all the information you have on this channel, it's been a tremendous amount of help for me.

[scottmoyer]

These r the best programming videos ever. They really help make PPST make sense.

[samkey]

It would be great to get your perspective on conditioning and strongman type stuff (sled dragging, farmers walks, and kettlebells) and where it fits in to programming. I really appreciate the content you put out.

[shagral_]

I can’t even put into words how helpful this is to me! Thank you Andy!

[shrimpy]

My 4 day LP from Barbell Prescription is slowly transforming into a Heavy/Light split naturally - it's helped my squat and deadlift a lot. This is a very helpful video. Thanks!

[southpawje]

I like the 3rd variation. As an older guy, my joints are always the limiting factor

[blaturno]

This was a great video! Very clear and specific. Super informative!

[MrJPEscobar]

Great post, echoes much of what I do and makes a lot of sense. I very much appreciate the percentages and explanation of what's considered heavy/ light, hard/ easier. Thank you.

[TheHaiku]

This is awesome. I just came off a 5.5 month SSLP. I'm taking this coming week as a deload as I decide between h/l/m and the 4 day split. Great info, thanks Andy.

[waynehenderson]

Commenting 5 years from the future - I've shared this video with many friends. Would be cool to see an update from Andy on what he's learned in another 5 years applying this framework, has he seen it become more popular, or has it lost traction in strength circles?

[waltersobchak]

Thank you for your excellent work, Sir!

[AndJusTIceForRob]

Nice! And I can already read the writing on the wall (no pun intended) that the first program up there can be directly implemented on a volume week(s) alternated with a heavy week(s).

[eddie]

Thanks Andy. A perfectly timed video for me

[Jimmyjimjum]

These videos are awesome, thanks Andy.

[gustavogandarilla]

Hey Andy thanks for the info! Would this be too much?

Heavy/light

Bench-5x5
Press-3x8
LTE-3x10
Chin up-3x12

Front Squat-5x3
Deadlift-1x5
Dumbbell row -3x8
Barbell Curl-3x10

Press-5x5
Bench-3x8
Dips-3x10
Tricep work-3x12

Squat-5x5
Deficit Deadlift-5x3
Pull up-3x12
Dumbbell Curl-3x12

[jonnydcan]

Dammmm what an amazing and informal video

[AbuMaxime]

Your content is super helpful. Thanks!

[bobmcc]

Surely this will help some lifters progress. Nice work.