So, my life has been changing a bit lately, and I have less time to get in the gym. No more 6 day/week. Also made a personal decision to stop using gear.
That being said, I would still like to progress and develop my physique. I am looking for a 4 day split. Anyone have any success with particular ones? Could be hitting everything 1x per week or 2x per week.
there are so many ways to set up a basic upper/lower
upper heavy bench press 3-4 x 3-5 incline db press 3-4 x 6-10 bent over rows 3-4 x 3-5 lat pull down 3-4 x 6-10 over head press 2-3 x 6-10 skull crushers 2-3 x 6-10 barbell curls 2-3 x 6-10
lower heavy back squat 3-4 x 3-5 deadlift 2 x 3-5 leg press 2 x 10-15 leg curls 2 x 10-15 standing calves 4 sets
upper light incline barbell bench press 3-4 x 8-12 flat db flyes or peck dec 3-4 x 8-12 seated cable rows 3-4 x 8-12 db rows 3-4 x 8-12 db lateral raises 3-4x8-12 incline db curls 3-4x8-12 triceps push downs 3-4x8-12
lower light front squat 3-4x8-12 lunges 2-3x8-12 leg extensions 3-4x10-15 leg curls 3-4x10-15 seated calve raises 4 sets
or if you dont want to do an upper/lower something like
chest/tris back/bis legs delts
chest/delts legs back arms
could even do a rotation with 3 different workouts done 4 times a week
you seem to be a rather built dude a basic split should be a piece of piss for you to design.
From the Article Discussion, it looks like Myosin gave it a run for a while. He's a pretty built dude, so maybe try to touch base with him and see what he remembers. Granted, it was like six years ago. Ha.
It works for Doggcrapp. Just saying, you should be able to see some progress from it if you push it in each session, especially if it's pretty different from how you've been training.
I hear ya, just remember that you need to account for those heavy days each week and whatever they'll take out of you. Heavy back, chest, shoulders, and arms, then a few days later hitting all of those again.
I don't mean to sound like I'm trying to sell you on the routine or whatever, it's just that Hyght knows his stuff (as a coach, competitor, and judge), so even if it's lower volume that you're used to, it might be worth trying as-is for a week or two before adding more. 100% your call though. Just throwing out food for thought.