T Nation

Requesting Critique of Upcoming Four Day Split Routine


Been through several rounds of 5/3/1 over the last year -- considering a short change-up to a bodybuilding routine just to shake things up.

Would appreciate thoughts on this set-up for someone at upper-intermediate levels of strength and conditioning, but who doesn't ordinarily train bodybuilder-style.

Open to suggestions and alternative routines or approaches...

Four Day Split

Day One: Legs

Barbell Squat, 4 sets/6-8 reps
Barbell Lunge, 3 sets/10 reps
Leg Press, 3/12
Leg Extension, 3/15
Lying Leg Curl, 3/8
Seated Lef Curl, 3/10
Standing Calf Raise, 3/12
Seated Calf Raise, 3/15

Day 2: Chest, Triceps, Abs

Incline Barbell Bench Press, 4/6-8
Dumbbell flat bench Press, 3/10
Dumbbell Fly, 3/10
Cable Crossover, 3/12
Lying Barbell Extensions, 3/6-8
Weighted Dips, 3/10
Cable Rope Pressdown, 3/12
Cable Crunch, 2/20
Hanging Leg Raise, 2/15

Day 3: Off

Day 4: Back, Biceps

Barbell Bent Over Row, 4/6-8
Lat Pulldown, 3/10
Seated Cable Row, 3/10
Straight Arm Cable Pulldown, 3/12
Standing Barbell Curl, 3/6-8
Dumbbell Curl, 3/10
Preacher Curl, 3/12

Day 5: Shoulders, Traps, Abs

Dumbbell Military Press, 4/6-8
Upright Row, 3/10
Dumbbell Lateral Raise, 3/10
Bent Over Rear Dumbbell Raise, 3/12
Barbell Shrug, 3/10
Dumbbell Shrug, 3/12
Reverse Crunch, 2/20
Machine Crunch, 2/15


Looks like a lot of volume. Can you handle all that?


I dont like that leg day mainly because there isnt a "big" Hamstring move. I'd go with a sldl to fix that.

So this
biking Warm Up
Seated Ham Curl

Seperate calf training from legs...put seated calf raise on shoulder day and standing on Chest day

As far as your chest day, I'd like to see the "press/fly" setup

Incline BB
Incline Fly
DB Flat Press
DB Flat Fly
DB Pullover

wouldnt do cable crossover

Then move to triceps

Dips are good..keep them
PJR Pullover
Rope Pressdown

Back day looks good

for your bi's I'd go with a reverse ez bar curl after the BB Curl
actually do ex bar curls both under and over handed
then finish with hammer curl

Shoulders look good too except duplicating a move..why are you doing db and bb shugs? pick one or the other..also add in a warm up on the rear delts since they could always use more work

dont forget to ramp your weights
warm up
stretch during and afterwards


I agree, the volume seems like a lot. Haven't a good way of determining a smart starting volume.


Some guys on here absolutely pound the volume out.....my question is have you tried one of the 531 templates with a 'bodybuilding' style accessory program?


12 sets per bodypart (on average)

Not a crazy amount of volume in my book....