T Nation

Critique My 4 Days a Week Program


#1

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

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

Tuesday:
Deadlift
Seated leg press.
Seated Calf press.
Pullups
Seated Cable Row.
Barbell Curls.

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

Friday:
Squat.
Leg extentions.
Leg Curl.
Barbell Bent Over Row
pullup.
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.


#2

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.
[/quote]
Because … ?


#3

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


#4

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.