T Nation

4- Day Split

i was wondering if any one could help me come up with a split for me.
i only have access to a gym from monday-thursday so its hard to get everything done at the moment i’m doing

monday: 2 sessions legs and Back/Bi-cep/Rear Delts
Tuesday:Chest/Tri-cep/Front middle delts
wednesday:Back/Bi-cep/Rear Delts
Thursday:2 session legs andChest/Tri-cep/Front middle delts
by friday my muscles are so sore and i don’t do anything on a weekend just run.

iknow you probs think the back and bi’s on the same day is wrong but its cause otherwise my bi’s won’t get a day off and same with tri’s and chest it’s just to hard so any help would be greatly appreciated

[quote]bulkman wrote:
i was wondering if any one could help me come up with a split for me.
i only have access to a gym from monday-thursday so its hard to get everything done at the moment i’m doing

monday: 2 sessions legs and Back/Bi-cep/Rear Delts
Tuesday:Chest/Tri-cep/Front middle delts
wednesday:Back/Bi-cep/Rear Delts
Thursday:2 session legs andChest/Tri-cep/Front middle delts
by friday my muscles are so sore and i don’t do anything on a weekend just run.

iknow you probs think the back and bi’s on the same day is wrong but its cause otherwise my bi’s won’t get a day off and same with tri’s and chest it’s just to hard so any help would be greatly appreciated[/quote]

Im glad you kick it in the gym when you have time. That’s great!

I would only say dont match the chest/tri and back/bi’s but you explain your reasoning.
I would not hit chest twice a weak, i’ve had past shoulder problems resulting from over training.

We dont have the same body type, but just a warning for ya. Same goes for legs. I would rework your week so you train each muscle group at least once. It’s what I do and I see awesome gains.

in your case for example:

Monday-Chest/Biceps (Maybe shoulders)
Tuesday- Legs/Abs/Calves
Wednesday-Back/Triceps
Thursday- Forearms,Shoulders

Just an example, a rough mock-up.

thanks and im 16 at the moment and i think i should be able to train things twice a week without overtraining
your split sounds good if i were to train groups once a week except i’d probobly swap back/tri’s with chest/Bi’s for the fact that shoulder exercises work the tri’s alot to

[quote]bulkman wrote:
thanks and im 16 at the moment and i think i should be able to train things twice a week without overtraining
your split sounds good if i were to train groups once a week except i’d probobly swap back/tri’s with chest/Bi’s for the fact that shoulder exercises work the tri’s alot to[/quote]

I didn’t know you were 16, dont push yourself to hard because your body is still in the growing process. Just because your 16 doesn’t mean you can’t overtrain. Overtraining happens over a period of time from consistant straining to the muscle group. So you can overtrain for a while but eventually it will catch up to you.

Swap the program how it fits you, its your body bro.

yer thanks
i didn’t think i could really be overtraining becasue i have a 3 day break from everything each week