I am about to start the Flamingo program and was wondering if we are supposed to space the 4 days out within a week or do we take a rest day after 4 days and repeat? I generally train 5 to 6 days per week on a bro split and with much higher volume than specified in this program and I’m wondering if I will be taking steps back if I switch to 4 days with so few working sets per muscle group?
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