T Nation

Critique My 4 Days a Week Program


Monday: Chest, Shoulders, Triceps, and Abs (Workout- A)
Tuesday: Legs, Back, and Biceps, (Workout- A)
Wednesday: Off
Thursday: Chest, Shoulders, Triceps, and Abs (Workout- B)
Friday: Legs, Back, and Biceps (Workout- B)
Weekends- Off

Barbell Bench Press.
Incline Barbell Bench Press.
Dumbel Side lateral raises.
Bent Over dumbel lateral raises.
Overhead Press.
Cable Tricep Extension

Seated leg press.
Seated Calf press.
Seated Cable Row.
Barbell Curls.

Dumbell Bench Press
Flat Bench Dumbbell Flye
Seated Dumbell Press
Dumbbell Lateral Raise
Dumbell Shrugs.
Close Grip Bench Press.

Leg extentions.
Leg Curl.
Barbell Bent Over Row
Barbell curl.
Preacher Curls

Did i miss anything major? Am i training some muscles too much or too little?
I deliberately only do squats and deadlifts 1 time a week.


You missed the sets and reps. Those are crucial for assessing a training program.

Also, your height, weight, general fat level, and age/experience.

Also, your goal.

Again, there’s no real way to tell. You’re training bodyparts twice a week, which is “fine” as a general concept, but frequency is only one variable that relies on other parameters (like volume and load/intensity) for context.

I will say that most lifters don’t hit legs and back on the same day because they’re both big bodyparts that take a lot of effort to hit hard, so you’d usually end up half-assing one of them. There are ways to make it work, though.

[quote]I deliberately only do squats and deadlifts 1 time a week.
Because … ?


Eh it can work, would still get better results on proven upper.lower split, something like this …


Out of curiosity, is there a reason why you chose this kind of odd split rather than a more conventional one? With the training days listed, you’re actually at a very versatile spot. You’re very well set up to run an upper/lower scheme or a 4-day split.

I’m curious as to your reasoning in choosing to do it like this.