4 day split [Forum Archive]

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4 day split

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Posted by: Zac_Champigny

For those of you that have a 4 day split, how do you work it?

Posted by: Squaggleboggin

Give us some information - goals, current weight, height, etc. and we can help you come up with a more accurate routine that's better for you.

Posted by: Zac_Champigny

Quote:

Originally Posted by Squaggleboggin

Give us some information - goals, current weight, height, etc. and we can help you come up with a more accurate routine that's better for you.

I'm a 5`7, 19 year old male who weights somewhere between 138-145 with a 30 inch waste. I have been lifting for two months on the power/rep/shock routine on this site. I have seen a small amount of improvement, but would like to get a more personalized routine. I have a problem with my L5S1 disk, and are not able to do execersizes that compress my spine such as squats. My goals are to keep expanding on my body while not gaining much more weight. I am pretty set in the body fat department, as I would estimate I'm at around 9%. I am trying to put together a 4 day split workout that will work my body all around. Some of the areas I would like to improve on my body the most are my traps, my abs, and my obliques. I still would like to keep improving on my arms, chest, legs and soone, but would like to start to see alot more from the muscles listed previously. Those are my goals and a little about me.

Posted by: Zac_Champigny

I actually don't mind gaining the weight from muscle, just not fat. You know what I mean.

Posted by: Squaggleboggin

I know what you mean. I'd usually try to respond, but I'm no expert and while I'm sure you wouldn't immediately try my suggestions, I don't want to suggest anything that could further injure you. I'd wait until a more experienced member comes on. I usually suggest all the big compound movements because I'm a functional freak, so I can't be of too much help until someone else at least makes some sort of suggestion. Sorry about that.

Posted by: Zac_Champigny

Quote:

Originally Posted by Squaggleboggin

I know what you mean. I'd usually try to respond, but I'm no expert and while I'm sure you wouldn't immediately try my suggestions, I don't want to suggest anything that could further injure you. I'd wait until a more experienced member comes on. I usually suggest all the big compound movements because I'm a functional freak, so I can't be of too much help until someone else at least makes some sort of suggestion. Sorry about that.

It's alright, I completely understand. I can push weights upwards such as military presses, I just can't do things like sqauts that put direct pressure on my spine. Hopefully one of the more experienced members gets on soon and they can give me a hand

Posted by: pengers84

day1-chest, shoulders
day2-back
day3-arms
day4-legs

Posted by: MyK

Quote:

Originally Posted by Zac_Champigny

I actually don't mind gaining the weight from muscle, just not fat. You know what I mean.

really!

Posted by: eastbaylifter

Mon-chest, biceps
Tue-shoulders, triceps
Wed-off
Thu-legs,abs
Fri-back

Posted by: The13ig13adWolf

what type of split are you incorporating currently? body part isn't the only option...i'm partial to upper/lower but there are others as well.

Posted by: P-funk

I too am partial to upper/lower or total body splits.

Posted by: CowPimp

I am also partial to full body and upper-lower splits. I also think the push-pull-legs split is pretty decent.

Posted by: Zac_Champigny

Monday
Lats/Traps/Low Back/Abs
Tuesday
Bis/Tris/Forearms/Calves
Thursday
Chest/Delts/Abs
Friday
Quads/Hams/Calves

I dont mind that split at all, but I was just wondering if anyone had any other options as I would like to switch it up.

Posted by: Psch91

Monday - Upper/Lower back/Biceps/Forearms
Tuesday - Shoulders/Traps
Wednesday - Off
Thursday - Legs
Friday - Chest/Triceps
Saturday - Off
Sunday - Off

Posted by: Zac_Champigny

Quote:

Originally Posted by Psch91

Monday - Upper/Lower back
Tuesday - Shoulders/Traps
Wednesday - Off
Thursday - Legs
Friday - Chest/Triceps
Saturday - Off
Sunday - Off

What day are you working bicepts/forearms in the split?

Posted by: Psch91

Quote:

Originally Posted by Zac_Champigny

What day are you working bicepts/forearms in the split?

I edited my post, I do those on back day.

Posted by: Zac_Champigny

Quote:

Originally Posted by Psch91

I edited my post, I do those on back day.

k thanks, I might give that a shot. I'm just looking for other ways to split it up becuase I'm getting bored with how I do it now.

Posted by: wild

My favourite split is

upper heavy horizontal push pull, light vertical
lower heavy quad, light ham
upper heavy vertical, light horizontal
lower heavy hip dom., light quad

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