If you’re a beginner, which it looks like you are, it sucks. Try a two day split, either upper/lower or push/pull.
ive been doin weights for 1 1/2 years now and wanted to try this as i was doin a full body routine 3 times a week and now have started a new gym with better equipment and am going try this 4 day spilt now.
How much have your weights improved? How much muscle have you gained?
Good job on sticking with this for 1 1/2 years, but keep in mind that that’s still not much time under the bar. I honestly think that two way splits (push/pull, upper/lower) are great programs for intermediate lifters (such as yourself).
Honestly I wouldn’t have you do it 4 days a week though, I like 3 days better (M,W,F or Tu,Th,Sa alternating between the two workouts). That allows you to work out each muscle group once every 5 days (rather than once every 7 like your current program is set up) meaning more potential growth in the long run.
Also, while some might disagree with me I’d stick to one, maybe two exercises per body part (i.e. chest-incline bench, back width-pull-ups, back thickness-deadlifts, shoulders-military press, triceps-dips/close grip bench, biceps-standing bb curls, forearms-wrist curls/reverse curls, hamstrings-RDL, quads-squats, calves-calf raises [any variation really]).
I’m not against isolation exercises mind you, but it’s the progression in that foundational lift (whether it be compound or isolation) that is going to result in you growing. Doing endless sets of further exercises is really only going to cut into your recovery abilities and force you to wait longer before you train the same muscle (hence the reason that volume programs/traditional body part splits have a full week of recovery between workouts for each muscle group).
There is a time and a place for more volume and multiple exercises per body part, but IMO it’s not after only training for 1 1/2 years.
Once again, some might disagree, but that’s my opinion.