T Nation

4 Day Split Help

Ok, here goes. I have finally convinced myself to mix it up a little and do a split routine, which I haven’t done in about 3 years. I would appreciate any help/advice you guys might be able to provide. My goal is more asthetics than anything. So here is the basic outline of what I have devised.

Monday: Chest and Tris
Bench 4-5 x 8-10
Incline DB Press 5 x 8-12
Incline Cable flyes
Dips
Cable Pressdowns
Close grip Bench

Tuesday: Legs
Squat 4-5 x8-10
Deadlift 4-5 x 8-10
Lunges 5x8-12
Good Mornings
GHR
Calf Raises

Wednesday: Abs and Cardio

Thursday: Back and Bis
Bent-over Rows 4-5 x 8- 10
Pullups 4 x failure
Wide Grip Pulldown 4-5 x 8-12
Seated V-grip Row
Barbell Curls
Hammer/rope curls

Friday: Shoulders
Military Press 4-5 x 8-10
Front Raises 4-5 x 8-12
Lateral Raises
Rear Flyes
Shrugs
Upright Row (to nipples)

I am not certain about the set/rep scheme (that’s where you guys come in). It may seem like a lot of reps, but I was thinking w/ the amount of time off between bodypart sessions, I should have plenty of time to recover. As for progression each week, I plan to either add weight and stay at the same set/rep scheme or stay at the same wt and add more reps. For the larger coumpound movements I plan to do 4-5 x 8-10 and the other movements 5 x8-12. I plan on doing this for 3 weeks then doing a deloading week and then change to another 4 day split Upper and Lower twice a week. Sound good or trash the whole idea??

Maybe go below the 8 rep mark? I think one of the benefits of the split program is that it allows to go heavier than normal and get increased recovery. I’ve seen program based entirely off of 4 - 6 reps and had good gains on them. The 8-10 is a good range, but for strength you might wanna try dipping into the 4 - 6 range.

[quote]Lonnie123 wrote:
Maybe go below the 8 rep mark? I think one of the benefits of the split program is that it allows to go heavier than normal and get increased recovery. I’ve seen program based entirely off of 4 - 6 reps and had good gains on them. The 8-10 is a good range, but for strength you might wanna try dipping into the 4 - 6 range.[/quote]

Good call. I should have been more specific in my goals. I am trying to accomplish more muscle hypertrophy than strength. I don’t seem to gain much mass from strength based/lower rep range programs, so I am trying to switch it up and work in the higher rep ranges.

Damn, no one else care to give any help? OK, how about at least a big “FUCK YOU!!!”

[quote]obatiger11 wrote:
Damn, no one else care to give any help? OK, how about at least a big “FUCK YOU!!!”[/quote]

Your routine has too many exercises and too much volume. It might be ok for an advanced lifter but if you are at that level you wouldn’t be asking for help.

As for set and reps they should be chosen and cycled in a way that helps you build towards your primary goals which you have not stated. Aesthetics doesn’t count its too vague.

I think you probably need to set some clear goals, do some more research based on those goals, and go back to the drawing board.

[quote]obatiger11 wrote:
Ok, here goes. I have finally convinced myself to mix it up a little and do a split routine, which I haven’t done in about 3 years. I would appreciate any help/advice you guys might be able to provide. My goal is more asthetics than anything. So here is the basic outline of what I have devised.

Monday: Chest and Tris
Bench 4-5 x 8-10
Incline DB Press 5 x 8-12
Incline Cable flyes
Dips
Cable Pressdowns
Close grip Bench

Tuesday: Legs
Squat 4-5 x8-10
Deadlift 4-5 x 8-10
Lunges 5x8-12
Good Mornings
GHR
Calf Raises

Wednesday: Abs and Cardio

Thursday: Back and Bis
Bent-over Rows 4-5 x 8- 10
Pullups 4 x failure
Wide Grip Pulldown 4-5 x 8-12
Seated V-grip Row
Barbell Curls
Hammer/rope curls

Friday: Shoulders
Military Press 4-5 x 8-10
Front Raises 4-5 x 8-12
Lateral Raises
Rear Flyes
Shrugs
Upright Row (to nipples)

I am not certain about the set/rep scheme (that’s where you guys come in). It may seem like a lot of reps, but I was thinking w/ the amount of time off between bodypart sessions, I should have plenty of time to recover. As for progression each week, I plan to either add weight and stay at the same set/rep scheme or stay at the same wt and add more reps. For the larger coumpound movements I plan to do 4-5 x 8-10 and the other movements 5 x8-12. I plan on doing this for 3 weeks then doing a deloading week and then change to another 4 day split Upper and Lower twice a week. Sound good or trash the whole idea??

[/quote]

That tuesday workout is too much if your really going all out on each lift. Try 1 all out set after 2 warm ups instead of 4-5 sets. Just a thought.

[quote]obatiger11 wrote:
Ok, here goes. I have finally convinced myself to mix it up a little and do a split routine, which I haven’t done in about 3 years. I would appreciate any help/advice you guys might be able to provide. My goal is more asthetics than anything. So here is the basic outline of what I have devised.

Monday: Chest and Tris
Bench 4-5 x 8-10
Incline DB Press 5 x 8-12
Incline Cable flyes
Dips
Cable Pressdowns
Close grip Bench

Tuesday: Legs
Squat 4-5 x8-10
Deadlift 4-5 x 8-10
Lunges 5x8-12
Good Mornings
GHR
Calf Raises

Wednesday: Abs and Cardio

Thursday: Back and Bis
Bent-over Rows 4-5 x 8- 10
Pullups 4 x failure
Wide Grip Pulldown 4-5 x 8-12
Seated V-grip Row
Barbell Curls
Hammer/rope curls

Friday: Shoulders
Military Press 4-5 x 8-10
Front Raises 4-5 x 8-12
Lateral Raises
Rear Flyes
Shrugs
Upright Row (to nipples)

I am not certain about the set/rep scheme (that’s where you guys come in). It may seem like a lot of reps, but I was thinking w/ the amount of time off between bodypart sessions, I should have plenty of time to recover. As for progression each week, I plan to either add weight and stay at the same set/rep scheme or stay at the same wt and add more reps. For the larger coumpound movements I plan to do 4-5 x 8-10 and the other movements 5 x8-12. I plan on doing this for 3 weeks then doing a deloading week and then change to another 4 day split Upper and Lower twice a week. Sound good or trash the whole idea??

[/quote]

This looks like a good split. I am trying to lose weight, so I need less weight and more reps. How many reps would you suggest per exercise? Advice from anyone and everyone is appreciated. Thanks.

[quote]chrisrodx wrote:
obatiger11 wrote:
Ok, here goes. I have finally convinced myself to mix it up a little and do a split routine, which I haven’t done in about 3 years. I would appreciate any help/advice you guys might be able to provide. My goal is more asthetics than anything. So here is the basic outline of what I have devised.

Monday: Chest and Tris
Bench 4-5 x 8-10
Incline DB Press 5 x 8-12
Incline Cable flyes
Dips
Cable Pressdowns
Close grip Bench

Tuesday: Legs
Squat 4-5 x8-10
Deadlift 4-5 x 8-10
Lunges 5x8-12
Good Mornings
GHR
Calf Raises

Wednesday: Abs and Cardio

Thursday: Back and Bis
Bent-over Rows 4-5 x 8- 10
Pullups 4 x failure
Wide Grip Pulldown 4-5 x 8-12
Seated V-grip Row
Barbell Curls
Hammer/rope curls

Friday: Shoulders
Military Press 4-5 x 8-10
Front Raises 4-5 x 8-12
Lateral Raises
Rear Flyes
Shrugs
Upright Row (to nipples)

I am not certain about the set/rep scheme (that’s where you guys come in). It may seem like a lot of reps, but I was thinking w/ the amount of time off between bodypart sessions, I should have plenty of time to recover. As for progression each week, I plan to either add weight and stay at the same set/rep scheme or stay at the same wt and add more reps. For the larger coumpound movements I plan to do 4-5 x 8-10 and the other movements 5 x8-12. I plan on doing this for 3 weeks then doing a deloading week and then change to another 4 day split Upper and Lower twice a week. Sound good or trash the whole idea??

That tuesday workout is too much if your really going all out on each lift. Try 1 all out set after 2 warm ups instead of 4-5 sets. Just a thought.[/quote]

Yea, when I was putting together my leg day I wanted to include all of the “best” possible exercises for development. I was thinking when I finally finished that it was a hell of a lot of stuff to do. If I do manage to finish all of it, I may not be able to walk until my next leg day.