8d • General discussion
4-Day FF Program
4-Day FF Program
Program Overview
Welcome to this phase!
The aim for this block is to improve on your 8 rep weight targets.
The aim for this phase will be to train one day on and one day off.
The first few weeks you will be trying to dial in what weight you can lift for 8 reps.
For 2 set movements
Set 1 - 1-2 RIR
Set 2 - 0-1 RIR
For 3 set movements
Set 1 - 1-2 RIR
Set 2 - 0-1 RIR
Set 3 - Same weight as set 2 - you will likely only get 5-6 reps with 1 RIR (but thats fine)
Warm up sets
Prior to each working set you will need 1-3 Warm up sets or primer sets.
These should be just 3-8 reps and always a long way from failure.
I like doing one set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm up sets that
progress up in weight. Because these are not taken to close to failure you can rest for just 30-60
sec.
Tempo for all moves is 2111
Tempo for calves is 2511 (this is a 5 second hold in the fully stretched position)
The aim is to achieve the best possible improvements with two working sets of 8 reps.
You will need 1-2 warm-up sets to prime the body (3-5 reps light to build up).
Then onto 2x8 heavy working sets. Set 1 should be around 2 RIR. Set 2 should be 0-1 RIR.
Log the weight. If you can get more than 8 reps on the second set, increase the weight next
session.
Aim: Increase your 8-rep max.
Structure:
• 1–2 warm-up sets
• Plus 2 working sets of 8 reps
Progression Rules:
• First set: Aim to achieve 8 reps.
• Second set: Hit less than 8 reps (example: 5/6 with 1 RIR).
• Keep the weight the same until you can do 2x8 reps.
• Once you can do 2x8, increase the load slightly.
Torso 1
Warm Up
A. Thoracic Rotations
3x15 reps each side (30s)
B. Scapula Push Up
2 sets x 8 reps
Workout
A. Cable Fly – Low to High2 sets x 8 reps, rest 2 min
B. Chest Supported Row
2 sets x 8 reps, rest 2 min
C. Machine Chest Press
3 sets x 8 reps, rest 2 min
D. Straight Arm Pulldown – Straight Bar
3 sets x 8 reps, rest 2 min
E. Cable Lateral Raise
3 sets x 8 reps, rest 2 min
F. Cable Rear Delt Fly
2 sets x 8 reps, rest 2 min
Cooldown
A. Standing Pec Stretch
3x30sec each side (30s)
B. Lat Stretch
3x30sec each side (30s)
Limbs 1
Warm Up
A. Hip Opener Mobility
3 sets x 12 reps
B. Bodyweight Squat
3 sets x 12 reps
Workout
A. Dumbbell Preacher Curl
2 sets x 8 reps, rest 2 min
B. Dips
3 sets x 8 reps, rest 2 min
C. Cable Curl - Overhand
2 sets x 8 reps, rest 2 min
D. Leg Extension
2 sets x 8 reps, rest 2 min
E. Seated Hamstring Curl
2 sets x 8 reps, rest 2 min
F. Hack Squat Machine
3 sets x 8 reps, rest 2 min
G. Toe Press
2 sets x 8 reps, rest 2 min
Cooldown
A. Couch Stretch
2x30sec each side (30s)
B. Hamstring Stretch
2x30sec each side (30s)
C. Pigeon Stretch2x30sec each side (30s)
Torso 2
Warm Up
A. Thoracic Rotations
2x30sec each side (30s)
B. Banded Pull Apart
3 sets x 12 reps
Workout
A. Band Assisted Incline Smith
2 sets x 8 reps, rest 2 min (Narrow grip)
B. Lat Pull Down
2 sets x 8 reps, rest 2 min
C. Pec Fly Machine
3 sets x 8 reps, rest 2 min
D. Bench Supported Single Arm Cable Row
3 sets x 8 reps, rest 2 min
E. Machine Shoulder Press
3 sets x 8 reps, rest 2 min
F. Cable Face Pull
2 sets x 8 reps, rest 2 min
Cooldown
A. Standing Pec Stretch
2x30sec each side (30s)
B. Childs Pose Stretch
2x30sec each side (30s)
C. Kneeling Lat Stretch
2x30sec each side (30s)
Limbs 2
Warm Up
A. Hip Opener Mobility
3 sets x 12 reps
B. Bodyweight Squat
3 sets x 12 reps
Workout
A. Smith JM Press
2 sets x 8 reps, rest 2 min
B. Machine Preacher Curl
2 sets x 8 reps, rest 2 min
C. Tricep Pushdown - Single Arm
3 sets x 8 reps, rest 2 min
D. Dumbbell Alternating Hammer Curl
2 sets x 8 reps, rest 2 minE. Machine Hip Thrust
3 sets x 8 reps, rest 2 min
F. Back Extension (Weighted)
2 sets x 8 reps, rest 2 min
G. Leg Extension - Single Leg
3 sets x 8 reps, rest 2 min
H. Toe Press
3 sets x 8 reps, rest 2 min
Cooldown
A. 90/90 Glute Stretch
2x30sec each side (30s)
B. Hamstring Stretch
2x30sec each side (30s)
C. Worlds Greatest Stretch
2x30sec each side (30s)
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4-Day FF Program
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