Come posso modificare questo programma...?
 

Ciao ragazzi, volevo chiedervi come posso modificare questa ottima scheda per farla diventare un 4xweek.
Il problema è che 5 volte a settimana non posso proprio allenarmi.

Day 1: Upper Body Power Day

• Yates row--> Ramping 3 reps
• Weighted Pull ups 2x6
• Bench press -->Ramping 3 reps
• Incline press 2x6
• Military press 3x6

Day 2: Lower Body Power Day

• Squats 3x5 --> Ramping 3reps
• Front Squats 2x6
• Good morning 3x5
• Calf 4/6 sets
• core

Day 3: Rest

Day 4: Chest and Arms Hypertrophy Day

• Bench press 6x3 reps with 65-70% of normal 3-5 rep max
• Decline bench press 3x8
• Pullover 2x12 Slow + PC
• DB flyes -15° 0 + 45° 3x10 Stretch
• Incline DB curl 3x8 slow
• DB hammer curl 2x10 PC
• Drag curl 2x15 TC
• Seated EZ bar triceps extension 3x8 burns
• Bench dips 2x12
• Pull/skull 2x15 PUMP

Day 5: Back and Shoulders Hypertrophy Day

• Yates row 6x3 reps with 65-70% of normal 3-5 rep max
• Paused DB row 3x8
• Pull ups prone/supine 3xmax
• BB rear delts row 3x10
• DB sitting 1arm shrug 3x8
• Military press 3x8
• Upright rows
• Incline 60° DB press 2x15
• Arnold lateral raises 3x10/12 slow
• DB front raises 1x15 PUMP

Day 6: Lower Body Hypertrophy Day

• Squats 6x3 reps with 65-70% of normal 3-5 rep max
• Front squat 3x8 TC
• Leg extensions 3x12 TC + PC
• Good morning 3x8 Slow
• Lying leg curls 2x12 TC + PC
• Calf 4/6 sets
• core

Day 7: Rest