I'm hoping some of the experienced folks here would help me out designing a decent 4 day split for me. I've searched around and can't decides which is right for me. I'm a little over a year in my training. I've gained 25lbs in the last year on a 3 day FB routine. I've recently been switched to 2nd shift and am now able to give 4 days to working out. Looking to workout on MON, TUE, THUR and FRI before work.
I was thinking a UPPER/LOWER split would be the next step. Not sure if a PUSH/PULL is better though? I'm 6' at 205 lbs. I'm better at deadlifting than squating and basically suck at bench and OHP. I'd like to have a squat day and a DL day and try to focus on bringing up my Bench and OHP. My main goal is HYPERTROPHY! I eat roughly 4k cal a day (3,800 on non WO days) and aim for 315g protein (270g on non WO days). My pathedic lifts are Bench 190 x 6, Squat 220 x 5, Deadlift 355 x 1 and OHP 140 x 5.
I realize I should not be designing my own routine, so any help or info on popular Upper/Lower splits is deeply appreciated. I'll even take a look at push/ pull if you think it's a better choice? One thing is, I'm looking for something with some decent volume. About an hour mabey hr and 15 mins tops to complete. I think I'm ready for the next step!