is this 4 day split logical?

**skoch1285** · 10-23-2011, 06:59 PM

My motive is to bulk.

Monday:Chest/Biceps/Forearms
Dumbbell Bench Press - 4 sets of 12, 10, 8, 8
Incline Barbell Bench Press - 4 sets of 12, 10, 8, 8
Dips - 4 sets of MAX
Cable Crossovers - 4 sets of 10 reps
Incline Dumbbell Curl (alternating) - 4 sets of 12, 10, 10, 8
Rope Cable Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
EZ Bar Reverse Curl - 3 sets of 10
Wrist Curl - 3 sets of

Tuesday - Legs/Abs
Squats - 5 sets of 12, 12, 10, 10, 8
Stiff Leg Deadlift (AKA Romanian Deadlift) - 4 sets of 12
Leg Press OR Leg Extensions - 4 sets of 10 reps
Leg Curl - 4 sets of 10 reps
Hanging Leg Raise - 3 sets of 15 reps
Swiss Ball Crunch - 3 sets of 20 reps
Hover - 3 sets for MAX time

Thursday - Shoulders/Traps/Triceps
Seated Barbell Press - 4 sets of 8
Dumbbell OR Cable Front Raise - 4 sets of 12
Dumbbell Lateral Raise - 4 sets of 10
Cable Reverse Fly - 4 sets of 12
Dumbbell Shrug - 5 sets of 15, 12, 12, 10, 10
Lying Dumbbell Extension - 4 sets of 10 reps
Cable Tricep Extension (using rope) - 3 sets of 10
Dumbbell Kickbacks - 3 sets of 12

Friday - Back/Calves/Abs
Wide Grip Pullups - 4 sets of MAX reps
Cable Row - 4 sets of 10 reps
One Arm Dumbbell Row - 4 sets of 8 reps
Close Grip Pulldown - 4 sets of 12 reps
Standing Calf Raise - 5 sets of 15, 12, 12, 10, 8
Seated Calf Raise - 5 sets of 10, 10, 8, 8, 6
Decline Sit Up - 3 sets of 20
Floor Crunch - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 15 reps

Came from this website:RWT’s 4 Day Split Bodybuilding Workout! » RealWeightTraining.com

I would like to shorten up the workouts as I like to stick around an hour per workout and I think these would take an hr and a half to almost 2 hours.

Any tips?

Thanks

**PushAndPull** · 10-24-2011, 03:48 PM

I hate it.
I think the split and the exercise selection combine to make it a horrible routine.

To answer the question, is it logical?
No,

The routine severly lacks balance.
You have 6 exercises (27 sets) for your lower body
You have 21 exercises (79 sets) for your upper body.(I excluded the ab work)

The overall upper body volume is excessive.

To many isolation movements.

Too many machine exercises that should be replaced with free weight exercises.

I think you would be far better off, reading the stickies and doing something like
day1: Horizontal push & vertical Pull
day2: Lower Push
day3: Vertical push & horizontal Pull
day4: Lower Pull
or maybe 5/3/1 or a 5x5 routine. Either way, i'd drop this routine.

**gym66** · 10-24-2011, 03:54 PM

to bulk you need to eat.

**Gazhole** · 10-24-2011, 04:01 PM

Totally agree with what PushandPull said. If you're really gonna go with a 4 day split like this (using the split above) and want to keep the sessions to an hour or under, you need to think a bit harder about why you're including all these exercises.

Like why do you need 5 types of curl? Or three tricep isolations? Etc etc. Stick with big basic movements, stay away from machines for the most part, and if you can't think of three good reasons to do an exercise its probably not worth the energy.

For example:

Day 1 (Horizontal Push + Vertical Pull)
- Bench Press
- Chinups
- Dumbell Incline
- Single Arm Pulldowns

Day 2 (Lower Push)
- Squats
- Lunges
- Leg Press
- Calve Raises

Day 3 (Vertical Push + Horizontal Pull)
- Military Press
- Bent Over Rows
- Dips
- Face Pulls

Day 4 (Lower Pull)
- Cleans
- Deadlifts
- Single Leg Hyperextensions
- Leg Curls

***

Plug in some periodization and maybe one more machine/isolations per workout if you have to, and boom there you go.

**FitnessFreek** · 10-24-2011, 05:30 PM

Chest/Tris
Back/Bis
Legs
Shoulders/Abs

seems like it would work better for you.

**vancouver** · 11-03-2011, 06:47 PM

I do fewer exercises in a week than you do on day one. Less is more. Do one compound movement on each day and throw in 1 or 2 additional exercises...

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