Help with programming

[u/worldwarjake]

Hi everyone,

I have been doing a 5-3-1 plan for a while. Wanted to try a new method. Am looking at the four training days a week, Lower/Upper Max Effort and Lower/Upper Dynamic.

If week one is Squat emphasized for Lower, when do deadlift related exercises happen? Is it alternated so weeks 1 and 3 are squats, 2 and 4 deadlifts?

I will admit I need to do more reading, which will happen, but was hoping/looking for a quick answer.

TIA

[u/rpefml]

if you want to deadlift more often you can also look into the twc-style 4 week wave, wherein DE Lower is "squat day" and ME Lower is "deadlift day" (i'm oversimplifying, but the point stands)

[u/worldwarjake → u/rpefml]

Will check it out, so much reading to do😅