T Nation

My 4-Day Split

Monday: Quads, Hams

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM

Leg extensions - 3 sets max reps with 12RM

Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM

Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM

Friday: Shoulders, Calves

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

James’ Three Minute Calf Workout

Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What’s your opinion mates?

My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8

Anyone?

Please list height, weight, and numbers in your core, staple lifts. Then we can provide input.

height: 5 8
weight: 180

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8
Seated bb press 120 x 10

Your split is OK, but I think most people make better progress with training each muscle twice per week or once every four to five days.

is it working?

I dont know. I would like to run it from next week

Too many sets to failure. If you can tolerate it, I don’t see a reason why not but it just seems unnecessary.

One similar method I really like is Waterbury’s rep method. So for example you want to do 4 sets to failure with your 10 reps? Strive to do a total of 35 reps and terminate a set whenever your form starts to go real shit but not when you totally fail. However many sets it takes. It could be 9/8/8/7/2 or 10/9/9/7 or whatever.

And I agree. Hitting each muscle twice a week would be a better idea.

why dont you try for 2-3 months, then assess what worked and what didnt. then fix it.

anyone else?

You are way too weak to be running a program like this (no offense).

I would probably invest a little more time in developing a better base, and whatever you do…train every muscle group 2-3x a week until you are more advanced.

If anything, maybe something like… Chest/Arms,Legs,Back/Delts,off,repeat or something I don’t know. The point is get everything done 2x a week ( and I really think you should get stronger )