Damage and Vader, thanks for the reply. I would have gotten back sooner, but I just got home from work. Assuming I were to break it up into a back and ham day, what could a new 4-day split look like?
Lol, is it even possible to pull off a 4-day body part split that ISN’T Upper/Lower, or antagonistic? Or should I just bite the bullet and go back to the old Chest/Tri, Back/Bi, Quad/Calf, Hamstring?
Doing conventional deads along with RDLs and even bent rows will, as you noticed, put a ton of stress on the low back. If you still want to do those same exercises, maybe put convetional deads with arms, or hae an upper back/lower back day.
Well if you want to do a four day split, you already have an extra day there. I wouldn’t do hams the day after quads though.
Here’s my current split and maybe this will give you some ideas:
My calves are weak though, so I train them twice during my split (and sometimes a third time on Saturday). If have good calves, then you’d maybe want to do something different.
You could still have some antagonistic parings with the upper body days like Back/Tris and Chest/Bis.