T Nation

4 Day Workout Split

Please rate my workout routine. I always start off my workouts with the same “base” exercise. I do about 3 working sets at low reps, long rest periods. Post the heaver base exercise of the day I then hit volume training with higher reps and less rest. The volume training is always changing, no two workouts are the same. Yet I always try to keep my base exercise consistent and improving.

Its a 4 day split with 3 days rest a week. I leave the rest days “open” and not on set days of the week. So I can take it off if I don’t get enough sleep or had a long day at work, etc. Full time student and full time work, I find myself always hitting it hard on the weekends.

Day 1: Back / Biceps
Weighted Chins: 90lbs
+Volume Training
+Rowing Cardio (30 minutes)

Day 2: Legs / Calves
Stiff Leg D. Deadlifts: 80s
+Volume Training
+Walking Cardio (30 Minutes)

Day 3: Chest / Triceps
Weighted Dips: 90lbs
+Volume Training
+Walking Cardio (30 Minutes)

Day 4: Abs/ Delts
Abs Roller: 45lbs (plate on back)
+Volume Training
+Rowing Cardio (30 Minutes)

What do you guys think?

Doesnt look bad from what you gave dont like the choice of SLDL as the main leg move its a great move in and of itself but not a whole leg move by any means for your one big move. I would opt for the back squat or DL, prob the back squat in this case to get the hips, quads, etc involved as weel as hams, glutes, posterior chain.

Is it working??

[quote]Phill wrote:
Doesnt look bad from what you gave dont like the choice of SLDL as the main leg move its a great move in and of itself but not a whole leg move by any means for your one big move. I would opt for the back squat or DL, prob the back squat in this case to get the hips, quads, etc involved as weel as hams, glutes, posterior chain.

Is it working??[/quote]

Thanks for the quick reply Phill. You might be right on the Squats for SLDL. I wanted to give my hamstrings a priority after an injury last year. The pulled hamstring feels good now, maybe I should switch back up to a squat priority.

As for it working, it definity feels right to me. Just a note, my abs muscles look a little over developed from very heavy lifting on this type of program. I’m not sure if I should switch over to the more common approach of high rep training for abs. I did such training for many years with little results. Then I started training them heavy and they blew up, maybe too much in comparison to my other muscle groups.