back and fourth program overview.pdf

8/10/2019 Back and Fourth program overview.pdf

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Back and Fourth

Sep 07, 2014

Back And Fourth Training is a six-week mass-gaining program where you basically go

"back and forth" among exercises. The program also involves using four different repranges, not to mention four main types of exercises, for each major muscle group. Hence,the name "Back and Fourth." In other words, yes, not spelling it "Forth" is on purpose.

As with most of my programs, the main goal of Back and Fourth Training is to buildmuscle mass and strength, and it does this phenomenally well. But you can also use Back

and Fourth to maximize fat loss while still getting bigger and stronger. To tweak the

program for better fat-burning results, see the notes below in the "Rest Periods" section.

The Back and Fourth of It

The back and forth nature of Back and Fourth refers to the exercises used and the order inwhich they're performed. Most of the major muscle groups (chest, back, shoulders and

legs) involve eight exercises per workout, where the first four exercises and the last four

mirror one another. Using chest as an example, you start the workout with bench press,then you move to incline dumbbell presses. Next up is the dumbbell fly, and then comes

low-pulley cable crossovers. At this point the workout is only half over.

The last four exercises go in the exact opposite order as the first four. So the fifth exercise

is the high cable crossover, the sixth is incline dumbbell fly, the seventh dumbbell bench

press and the eighth exercise is the reverse-grip bench press. Instead of doing the exactsame versions as the first four moves, these last four exercises are modified versions.

This increases the number of muscle fibers used during the workout to maximize musclegrowth.

Another point to mention regarding exercise order is that the first four progress from

multijoint to single-joint (often called "isolation") moves. This allows you to focus onusing the most weight when you're at your freshest (and strongest) to enhance strength as

well as size by overloading the muscle fibers.

The last four exercises, however, move in the opposite direction, with single-joint

exercises done first and multijoint moves finishing things off. This technique, called pre-

exhaust, helps boost muscle growth by making the target muscle the weak link on

multijoint exercises to more thoroughly exhaust it and help instigate better musclegrowth.

For more details on pre-exhaust, as well as how research has gotten it wrong, check out

these links:pre-exhaustpre-exhaust update

The Fourth of It


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The "four" in Back And Fourth refers to the fact that the program uses four main types of

exercises for larger major muscle groups (chest, back, shoulders, and legs), as I outlinedabove for chest. But "four" also signifies that you start the program in week one using

four different rep ranges for these muscle groups.

The first exercise is done for 8-10 reps per set, the second exercise 10-12, the third 12-15and the last set 15-20. The last four exercises follow the same pattern but in the reversedirection (15-20, 12-15, 10-12, 8-10) so that the similar exercises use the same rep range.

Smaller muscle groups (biceps, triceps, abs, calves, traps, forearms) are the exception.Because they involve fewer exercises per workout, the rep ranges are condensed on either

side. For biceps, triceps, abs and calves, you'll do six exercises each. The first and sixth

exercises will use 10-12 reps per set, the second and fifth exercises will involve 12-15 per

set and the third and fourth exercises are done for 15-20 reps per set.

Forearms only involve four exercises total, where exercises one and four use 12-15 reps

per set and exercises two and three involve 15-20. For traps, you'll also do just fourexercises per workout, but they're condensed in the opposite manner as forearms, with

sets one and four getting 8-10 reps per set and sets two and three using 10-12.

Using a variety of rep ranges for the same muscle group in each workout allows you to

attack the muscle with a variety of loads (heavy, moderate and light weight) and repranges (low, moderate and high). This way you maximize overload on the muscle fibers

in the form of weight as well as maximize the fatigue the muscle cells undergo. All of

this can lead to greater gains in muscle mass and strength, not to mention endurance.

This approach is a bit novel from many of my other programs, which use the same rep

range for all exercises in a single workout. That makes this technique ideal to move toafter doing one (or more) of my other programs. Remember, variety is key to continued

progress. This program will deliver that variety in a number of ways, including rep ranges

used, exercises performed and total volume placed on each muscle group.

Periodized Progress

As you may know form reading my articles and other training programs, I'm a firm

believer in the benefits of periodization. This program combines both a linear model and

a reverse linear model so you get the benefits of both styles. To read more about the

different types of periodization and their benefits, click this link:

Using Periodization

In Back and Fourth, each week the rep range for every exercise changes. If you've done

Shortcut To Size, Shortcut to Shred, Superman or any of my other programs, you mayrecognize this as a microcycle. This means the program is a periodized program that

changes the rep ranges and weight used every week in a planned manner.


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As mentioned above, in week one of the Back and Fourth program, you do 8-10 reps per

set for the first and eighth (last) exercises, 10-12 reps per set for the second and seventhexercises, 12-15 reps per set for the third and sixth exercises and 15-20 reps per set for

the fourth and fifth exercises. But each week in each of the two 3-week phases, the rep

ranges change in a linear pattern for the first four exercises and in a reverse linear pattern

for the last four. This means that each week for three weeks the weight gets heavier andthe reps get lower for the first four exercises, while the weight gets lighter and the reps

higher for the last four exercises.

Then, after you've completed the three weeks of Phase 1, you go back to the original rep

ranges in Phase 2 and repeat the pattern. But now you'll be able to use heavier weight forthe same rep ranges you did in Phase 1. For smaller muscle groups, the first three or two

exercises (depending on the muscle group) progress in a linear manner, while the last two

or three progress in a reverse linear manner. See the table below for how the rep rangeschange each week for the two three-week phases.

Large Muscle Groups (chest, back, shoulders, legs)

Phase Week Exercise # Reps per set

1 1 1 8-10

2 10-12

3 12-15

4 15-20

5 15-20

6 12-15

7 10-12

8 8-10

2 1 6-8

2 8-10

3 10-12

4 12-15

5 20-25

6 15-20

7 12-15

8 10-12

3 1 4-6

2 6-8

3 8-10

4 10-12

5 25-30

6 20-25


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7 15-20

8 12-15

2 1 1 8-10

2 10-123 12-15

4 15-20

5 15-20

6 12-15

7 10-12

8 8-10

2 1 6-8

2 8-10

3 10-124 12-15

5 20-25

6 15-20

7 12-15

8 10-12

3 1 4-6

2 6-8

3 8-10

4 10-12

5 25-30

6 20-25

7 15-20

8 12-15

Small Muscle Groups (triceps, biceps, calves, abs)


1 1 1 10-12

2 12-15

3 15-20

4 15-20

4 12-15

6 10-12

2 1 8-10


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2 10-12

3 12-15

4 20-25

5 15-206 12-15

3 1 6-8

2 8-10

3 10-12

4 25-30

5 20-25

6 15-20

2 1 1 10-12

2 12-153 15-20

4 15-20

4 12-15

6 10-12

2 1 8-10

2 10-12

3 12-15

4 20-25

5 15-20

6 12-15

3 1 6-8

2 8-10

3 10-12

4 25-30

5 20-25

6 15-20

Specialized Muscle Group (forearms)


1 1 1 12-15

2 15-20

3 15-20

4 12-15


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2 1 10-12

2 12-15

3 20-25

4 15-203 1 8-10

2 10-12

3 25-30

4 20-25

2 1 1 12-15

2 15-20

3 15-20

4 12-15

2 1 10-122 12-15

3 20-25

4 15-20

3 1 8-10

2 10-12

3 25-30

4 20-25

Specialized Muscle Group (traps)


1 1 1 8-10

2 10-12

3 10-12

4 8-10

2 1 6-8

2 8-10

3 12-15

4 10-12

3 1 4-6

2 8-10

3 15-20

4 12-15

2 1 1 8-10


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2 10-12

3 10-12

4 8-10

2 1 6-82 8-10

3 12-15

4 10-12

3 1 4-6

2 8-10

3 15-20

4 12-15

Back and Fourth Split

The Back and Fourth program uses a five-day training split. You train chest and calves in

workout 1, back and abs in workout 2, shoulders, traps, and calves in workout 3, triceps,biceps, forearms and abs in workout 4, and legs and calves in workout 5. (See the table

below.) You can train Monday through Friday and take the weekend off to rest if that fits

your schedule. If it doesn't, feel free to train any five days of the week you prefer.

Workout Muscle Groups

1 Chest/Calves

2 Back/Abs

3 Shoulders/Traps/Calves

4 Triceps/Biceps/Forearms/Abs

5 Legs/Calves

Doing the program as a five-day split has you training each major muscle group once a

week. The exceptions are abs, which you'll train twice, and calves, which you'll hit threetimes per week.

Due to the volume you'll be using (16 sets each for most major muscle groups), it wouldbe tough (read: time consuming) to condense the workouts and combine more muscle

groups in the same workout. You can, however, skip one or both of the rest days if youreally want to increase your training frequency. But be careful with this -- the body needsrest days to recover and grow bigger and stronger.

Volume Overload

You might look at the Back and Fourth program and think there isn't enough volume

(total sets) to truly maximize muscle growth. After all, I only have you doing two sets per


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exercise. But keep in mind, you're doing eight different exercises for large muscle

groups. This much volume, if you're not used to it, will be plenty to overload yourmuscles and push growth. You won't need to add any intensity techniques like drop sets

or rep pauses. But if you really want to, feel free to add drop sets, rest-pauses or rest-

pause drop sets on the last set of each of the last four exercises for large muscle groups,

the last three exercises for smaller bodyparts and the last two for traps and forearms. Idon't recommend doing intensity techniques for all sets, at least not in Phase 1. If you're

really a glutton for pain, you can add them to all exercises in Phase 2.

But try the program for the first week without any intensity techniques and see how sore

you are. You may very well decide to forego these techniques for this program and let thevolume do its magic.

Rest Periods

Rest periods between sets will vary depending on your goals. If you want to really focus

on maximizing strength gains, as well muscle mass, and you have ample time to spend inthe gym, give yourself 2-3 minutes between all sets. If time is an issue but you still want

to maximize size and strength gains, limit rest periods between sets to 1-2 minutes.

If your goal is to maximize fat loss, then I'd suggest limiting rest periods to one minute or

less. And if you want to use cardioacceleration to really maximize fat loss, use that as

your minute of "rest" between exercises and keep yourself moving. You can bump yourrest time up to 90 seconds, with cardioacceleration taking up the full 90 seconds. Or if

you want to burn fat and also boost strength, do 60-90 seconds of cardioacceleration, then

take a breather for 60 seconds before the next set.

I do encourage most people to use cardioacceleration with Back and Fourth training forone simple reason: It allows you to keep your mass gains lean. It's also great for yourcardiovascular health, as well as your endurance and athleticism. Plus, those who use it

regularly know that it actually enhances your recovery between sets. And given that you

would otherwise spend that minute sitting around doing nothing, it seems like a huge

waste of time to NOT do cardioacceleration.

The only people that I might discourage from using cardioacceleration are those whohave difficulty gaining any kind of weight. Cardioacceleration may cause you to burn too

many calories and make gaining mass that much harder for you. But that's a pretty small

part of the population and usually pertains to high schoolers and guys in their 20s. I'm not

in my 20s anymore!

If you find that with so much volume the workouts take you too much time, considerdoing staggered sets. Staggered sets are sort of like supersets, where you do two exercises

back-to-back, However, supersets are done with no rest between the exercises. Plus,

supersets are usually strategically done to train two opposing muscle groups (ie, bicepsand triceps or chest and back), or done for the same muscle group to really push fatigue

in the muscle fibers.


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Staggered sets can be done for any two muscle groups, but they're usually are done for

two bodyparts that don't really influence one another. For example, chest and calvesmake a good staggered set pairing. Staggered sets can also be done with a bit of rest

between exercises, if you need it.

For an example of staggered sets, consider workout one where you train chest and calves.You do 16 sets for chest and 12 sets for calves. You could do staggered sets of chest andcalves for any of the 12 sets of chest you like. You could start doing them on the third

exercise for chest, or start the workout with staggered sets and be done with them after

completing the sixth exercise for chest. On arm day, you can superset all the triceps and

biceps exercises to save on time and then stagger set forearms and abs.

Diet for Mass Gain

If you major goal is to gain lean muscle mass, use my Muscle-Building Nutrition Rules

and sample diet linked here:

Dieting 101

This will allow you to make solid gains of lean muscle mass with minimal or no fat gain.

Some may be able to lose body fat while gaining muscle with this diet, especially if doing

cardioacceleration or HIIT.

If you have a hard time gaining weight no matter how much you eat, and/or if your goals

are to absolutely maximize the amount of mass you gain on the Back and Fourth trainingprogram, follow the diet used in my Six Weeks to Sick Arms program here:

Six Weeks To Sick Arms Nutrition

Diet for Fat Loss

To diet for fat loss so that you can make the greatest fat loss over the long term without

hitting a plateau, I suggest you use my Dieting 101 diet linked here:

Dieting 101

However, for those times where you want to lose the most fat in the quickest amount of

time, such as for a wedding, a holiday or some other event, use my 1, 2, 3 Lean Diet here:

Dieting 101

Back and Fourth Training Program

Exercise Sets Reps

Phase 1


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Exercise Sets Reps

Week 1

Chest and Calves

Bench Press 2 8-10

Incline Dumbbell Press 2 10-12Dumbbell Flye 2 12-15

Low Cable Crossover 2 15-20

Cable Crossover 2 15-20

Incline Dumbbell Flye 2 12-15

Dumbbell Press 2 10-12

Reverse-Grip Bench Press 2 8-10

Standing Calf Raise 2 10-12

Leg Press Calf Raise 2 12-15

Seated Calf Raise 2 15-20Smith Machine Seated Calf Raise 2 15-20

Donkey Calf Raise 2 12-15

Smith Machine Standing Calf Raise 2 10-12

Back and Abs

Barbell Bent-Over Row 2 8-10

One-Arm Dumbbell Row 2 10-12

Wide Grip Pulldown 2 12-15

Straight-Arm Pulldown (rope) 2 15-20

Straight-Arm Pulldown (bar) 2 15-20

Reverse-Grip Pulldown 2 12-15

Incline Dumbbell Row 210-12

Reverse-Grip Barbell Row 2 8-10

Hanging Leg Raise 2 to failure

Cable Crunch 2 12-15

Barbell Roll-Out 2 to failure

Plank 2 to failure

Crunch 2 to failure

Smith Machine Hip Thrust 2 10-12

Shoulders and Calves

Barbell Shoulder Press 2 8-10

Standing Alternating DB Press 2 10-12

Dumbbell Lateral Raise 2 12-15

Dumbbell Bent-Over Lateral Raise 2 15-20

Cable Rear Delt Flye 2 15-20


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Exercise Sets Reps

One-Arm Cable Lateral Raise 2 12-15

Arnold Press 2 10-12

Smith Machine Shoulder Press 2 8-10

Barbell Shrug 2 8-10Dumbbell Shrug 2 10-12

One-Arm Smith Machine Shrug 2 10-12

Barbell Behind-The Back Shrug 2 8-10

Seated Calf Raise 2 10-12





Smith Machine Seated Calf Raise 2 10-12Triceps Biceps Forearms and Abs

Close-Grip Bench Press 2 10-12

Dumbbell Overhead Triceps Ext 2 12-15

Triceps Pressdown 2 15-20

Dumbbell Kickback 2 15-20

Cable Overhead Triceps Ext (low) 2 12-15

Close-Grip Reverse-Grip Bench 2 10-12

Barbell Curl 2 10-12

Incline Dumbbell Curl 2 12-15

Dumbbell Concentration Curl 2 15-20

Cable Concentration Curl 2 15-20

Cable Behind-The-Back Curl 2 12-15

EZ-Bar Curl 2 10-12

Barbell Wrist Curl 2 12-15

Barbell Reverse Wrist Curl 2 15-20

Dumbbell Reverse Wrist Curl 2 15-20

Dumbbell Wrist Curl 2 12-15

Smith Machine Crunch 2 10-12


Cable Oblique Push Down 2 15-20

Oblique Crunch 2 to failure

Reverse Crunch 2 to failure

Crunch 2 to failure

Legs and Calves


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Exercise Sets Reps

Deadlift 2 8-10

Squat 2 10-12

Leg Press 2 12-15

Leg Extension 2 15-20Leg Curl 2 15-20

One-Leg Leg Press 2 12-15

Front Squat 2 10-12

Romanian Deadlift 2 8-10





Smith Machine Seated Calf Raise 2 12-15Donkey Calf Raise 2 10-12

Week 2

Chest and Calves

Bench Press 2 6-8

Incline Dumbbell Press 2 8-10

Dumbbell Flye 2 10-12









Smith Machine Seated Calf Raise 2 20-25



Back and Abs








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Exercise Sets Reps

Incline Dumbbell Row 2 12-15



Cable Crunch 2 10-12Barbell Roll-Out 2 to failure

Plank 2 to failure

Crunch 2 to failure






Dumbbell Bent-Over Lateral Raise 2 12-15Cable Rear Delt Flye 2 20-25




Barbell Shrug 2 6-8

Dumbbell Shrug 2 8-10


Barbell Behind-The-Back Shrug 2 10-12







Triceps Biceps Forearms and Abs







Barbell Curl 2 8-10




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Exercise Sets Reps



EZ-Bar Curl 2 12-15

Barbell Wrist Curl 2 10-12Barbell Reverse Wrist Curl 2 12-15








Crunch 2 to failureLegs and Calves

Deadlift 2 6-8

Squat 2 8-10

Leg Press 2 10-12

Leg Extension 2 12-15

Leg Curl 2 20-25


Front Squat 2 12-15








Week 3

Chest and Calves

Bench Press 2 4-6








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Exercise Sets Reps




Seated Calf Raise 2 10-12Smith Machine Seated Calf Raise 2 25-30



Back and Abs





Straight-Arm Pulldown (bar) 2 25-30Reverse-Grip Pulldown 2 20-25




Cable Crunch 2 8-10


Plank 2 to failure

Crunch 2 to failure








One-Arm Cable Lateral Raise 2 2 20-25



Barbell Shrug 2 4-6







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Exercise Sets Reps




Smith Seated Calf Raise 2 15-20Triceps Biceps Forearms and Abs







Barbell Curl 2 6-8

Incline Dumbbell Curl 2 8-10Dumbbell Concentration Curl 2 10-12



EZ-Bar Curl 2 15-20










Crunch 2 to failure

Legs and Calves

Deadlift 2 4-6

Squat 2 6-8

Leg Press 2 8-10


Leg Curl 2 25-30


Front Squat 2 15-20




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Exercise Sets Reps





Download the Phase 1 workout

Exercise Sets Reps

Phase 2

Week 1

Chest and Calves

Bench Press 2 8-10













Smith Standing Calf Raise 2 10-12

Back and Abs





Straight-Arm pulldown (bar) 2 15-20







Plank 2 to failure


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Exercise Sets Reps

Crunch 2 to failure



Barbell Shoulder Press 2 8-10Standing Alternating DB Press 2 10-12







Barbell Shrug 2 8-10

Dumbbell Shrug 2 10-12One-Arm Smith Machine Shrug 2 10-12

Barbell Behind-The Back Shrug 2 8-10







Triceps Biceps Forearms and Abs







Barbell Curl 2 10-12





EZ-Bar Curl 2 10-12





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Exercise Sets Reps




Cable Oblique Push Down 2 15-20Oblique Crunch 2 to failure


Crunch 2 to failure

Legs and Calves

Deadlift 2 8-10

Squat 2 10-12

Leg Press 2 12-15


Leg Curl 2 15-20One-Leg Leg Press 2 12-15

Front Squat 2 10-12

Roamanian Deadlift 2 8-10







Week 2

Chest and Calves

Bench Press 2 6-8











Smith Machine Seated calf Raise 2 20-25

Donkey Calf raise 2 15-20


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Exercise Sets Reps


Back and Abs


One-Arm Dumbbell Row 2 8-10Wide Grip Pulldown 2 10-12








Barbell Roll-Out 2 to failurePlank 2 to failure

Crunch 2 to failure











Barbell Shrug 2 6-8










Tricep Biceps Forearms and Abs



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Exercise Sets Reps




Cable Overhead Triceps Ext (low) 2 15-20Close-Grip Reverse-Grip Bench 2 12-15

Barbell Curl 2 8-10





EZ-Bar Curl 2 8-10


Barbell Reverse Wrist Curl 2 12-15Dumbbell Reverse Wrist Curl 2 20-25







Crunch 2 to failure

Legs and Calves

Deadlift 2 6-8

Squat 2 8-10

Leg Press 2 10-12


Leg Curl 2 20-25


Front Squat 2 12-15








Week 3


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Exercise Sets Reps

Chest and Calves

Bench Press 2 4-6


Dumbbell Flye 2 8-10Low Cable Crossover 2 10-12










Back and Abs










Cable Crunch 2 8-10


Plank 2 to failure

Crunch 2 to failure










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Exercise Sets Reps



Barbell Shrug 2 4-6

Dumbbell Shrug 2 6-8One-Arm Smith Machine Shrug 2 15-20







Smith Seated Calf Raise 2 15-20

Triceps Biceps Forearms and AbsClose-Grip Bench Press 2 6-8






Barbell Curl 2 6-8





EZ-Bar Curl 2 15-20










Crunch 2 to failure

Legs and Calves

Deadlift 2 4-6


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Exercise Sets Reps

Squat 2 6-8

Leg Press 2 8-10


Leg Curl 2 25-30One-Leg Leg Press 2 20-25

Front Squat 2 15-20








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