T Nation

How Does This Split Sound?

I’ve been doing the following for about 6 months now:

Day 1: Back/Biceps
Day 2: Chest/Triceps


Day 3: Back/Biceps
Day 4: Chest/Triceps


PLUS Abs twice a week, and legs almost never (I’ve been tagging along with someone who does this, but I sense that I could be doing better things, especially legs.)

I think I might want to do this plan:

Day 1: Shoulders (S/L/R Deltoids & Traps) & Abs
Day 2: Legs (Quads/Hams) and Forearms

30 Min Low Intensity Cardio

Day 3: Chest & Triceps & Abs
Day 4: Back & Biceps & Calves

30 Min Low Intensity Cardio

Is this any good?

Why don’t you just find a program designed by one of the authors on this site and follow that?

Honestly, I think that is is garbage. Besides that fact that you have 3 upper body days and 1 leg day, I don’t think that splits can be effectively utilized with just 4 days a week.

4 days split can work, try 3 ways to get big! by CT here’s the link

it tells you what exercises, sets, reps, pretty much good to go

you can also try push/pull workout like the one posted by TC

and your split does not look good btw, sorry to say. check out the article how to build a damn good program if you really want to make your own