T Nation

My New Four Day Split (Check It Out)

easy dudes, this is my new 4 day split as ive start a new gym and i can do more excersise, so ive change to a 4 day split, tell me what you think and what you would change.
cheers

Day 1: Chest and Biceps
Day 2: Legs and Lower Back
Day 3: Off (cardio if desired)
Day 4: Back and Abs
Day 5: Shoulders and Triceps
Day 6 and 7: Off

day1:Bench Press,DB Incline Press,Dips,Cable Crossovers,EZ Curl,DB Hammer Curl,EZ Reverse Curl.

day2:Squats,Deadlifts,Leg Press,Leg Curl,Standing Calves.

day3:Pull-ups,Bent Over Row,DB Row (1 arm),cable high row,Shrugs,Trunk twist,Cable crunch.

day4:Military Press,Overhead shoulder Press,DB Rear Delt Raise,Close grip Bench,Skull Crushers,Reverse Grip Triceps Pulldown.

You didn’t really give us much info though. Sets, reps, weights, rest periods. Your have chosen appropriate exercises, though, and I don’t see any glaring overlaps in recovery.

So give it a shot, and let us know how you do.

If you’re a beginner, which it looks like you are, it sucks. Try a two day split, either upper/lower or push/pull.

[quote]joburnet wrote:
If you’re a beginner, which it looks like you are, it sucks. Try a two day split, either upper/lower or push/pull. [/quote]

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.

well i was goin to ask here what would be the best set/reps to do doin a split for mass ive been doin 4x8 with a warm up of 1x15 on each excersise and how many sets/reps should i do for pull-up should i do 4 sets to the max reps i can do? o ye and rest of 30-50sec rest between sets

Looks pretty good then. My only thought is that your legs are only getting worked once a week. With a 4 day per week upper/lower split everything gets worked twice a week.

Does your gym have a GHR machine? If so then it’s far superior to a leg curl.

i think it does yea

[quote]joburnet wrote:
Looks pretty good then. My only thought is that your legs are only getting worked once a week. With a 4 day per week upper/lower split everything gets worked twice a week.
[/quote]

do you think i should do the legs and lower back on day6 as well then?

[quote]astraturbo wrote:
joburnet wrote:
Looks pretty good then. My only thought is that your legs are only getting worked once a week. With a 4 day per week upper/lower split everything gets worked twice a week.

do you think i should do the legs and lower back on day6 as well then?[/quote]

what I would do would be

Chest/shoulders/tris
Lowerback/hips/calves
Back/bis
Quads/calves

But idk much about bodypart splits. Just seems to make sense so you get enough lowerbody work.

the lowerback/hips day would have deads
and quads would be squats

just something to think about.

bump

Day 1:
Squats 3x6, 1 Minute Rest Warmup
Squats 12x3, 2 Minute Rest
Day 2:
Chinups 3x6, 1 Minute Rest Warmup
Chinups 8x3, 2 Minute Rest
One Arm Db Rows 4x5, 2 Minute Rest
Day 3:
Incline Press 3x6, 1 Minute Rest Warmup
Incline Press 8x3, 2 Minute Rest
Close Grip Incline 4x5, 2 Minute Rest
Day 4:
Deadlift 3x6, 2 Minute Rest Warmup
Deadlifts 4x3, 2 Minute Rest
Rack Pulls 4x5, 2 Minute Rest
Rom Deads 4x5, 2 Minute Rest

Well that is my program, and I like it.

  1. I wouldn’t stack Squats and Deadlifts in the same day.
  2. Ditch the Leg Press, but I like high stance Leg Press for hammies.
  3. Prefer Romanian Deads to Leg Curls
  4. Barbell Rows and One Arm Rows “seem” redundant both horizontal pulls.
  5. Shrugs seem like a waste too me if your doing heavy deads.
  6. Do you have three curl movements in your program to hit the different heads?
  7. Alternate Military Press with your O Press, overkill on the shoulders.
  8. Change Reverse Grip Tricep Pulldown to a Reverse Grip Close Bench Press.

Well these are all just my thoughts. I am no professional nor do I pretend to be one.

[quote]astraturbo wrote:
joburnet wrote:
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.
[/quote]

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.

i have gain on weights and muscle all over really.

Snipped.

What are the three curl movements to hit the different heads?