T Nation

Any Advice for My 4 Day Split?


#1

Hey, i havnt been training 4 heaps long (7 months) and when i started i was originally with spilt workouts. Iv been using full-body for last couple of months, bt ppl have been sayin splits are better for building overall mass? Im nt sure bt iv decided to take their advice and im tryin a 4 day split. Any tips or help would be great! thanks

P:S
Im training legs twice, partly because my legs are really weak is that ok?

Monday- Legs/Abs
Squat 5x5-10
SL Deadlifts 3x5-10
Lunges 3x10
Calf press 3x10
Deadlifts 4x5-10
Reverse crunch-fail
crunch-fail

Tuesday-Chest/Triceps
Incline Bench 4x8-12
Flat Bench 4x5-10
Dips (weighted) 4xfail
De-cline push-ups 1xfail
Close-grip bench 4x5-10
skullcrushers 3x10
Tricep pulldown 1x15

Wensday-Back/Biceps
Pull ups 3xfail
Lat pulldown 3x10
Cable Row 3x10
Barbell Bent-over row 3x6-10
one-arm dumbbell row 2x10
Barbell curl 3x6-10
Hammers 2x10

Friday- Shoulders/Legs
Squat 3x10
SL Deadlift 3x10
Deadlift 3x5-10
Lateral Raise 3x10
Military Press 4x10-15
Upright row 3x10
Behind the neck press 1x15


#2

here is a 4 days vertical/horizontal split that I am currently doing and so far I like it a lot.

day 1:major back,chest,calves
day 2:major quads,hamstring,bicepts
day 3: major back,shoulders,calves
day 4: major hamstrings,quads,tricept

day 1:
back:
Rack pulls 5x?5
Hammer rows 3x8
Db rows 3x12

Chest:
Hammer or flat bench press 5x5
Incline dumbbell press 3x8

Calves: 3x12-20 seated calf raises.

Day 2:

Quads:
squats 5x5
Leg press 3x8

Hamstrings:
Leg curls 3x12

Biceps:
EZ bar curls 5x5
Hammer curls 3x8-12

Day 3:
Chins 5x5
Lat Pull downs 3x8

Shoulders:
Db Press 5x5
Standing side laterals 3x8
Calves: standing 3x8-10

Day 4:
Hamstrings/glutes:
Deadlifts 5x5
high foot leg press 3x8

Quads:
Walking lunges 3x12

Triceps:
Dips 5x5
Cable pressdowns 3x8

It was designed to be back specific but can of course be customized.


#3

gdform, so long as you're getting stronger in your main exercises (bench, squat, etc) you're doing something right. In my opinion, you've got a lot more volume and exercises than you probably need, but if you're excited about this routine you put together I say go for it. You're squatting, and your push/pull is more or less balanced, so I say it looks good.


#4

I personally beleive you have way to much volume but I am lower volume abbreiviatted kind of trainee It works well for me but every one is different and as long as you are making progress dont change a thing.