Thread: 4-day split 3x week

hey guys,

just wanted to get your opinion on my current split. Its a 4-day split done 3 times a week (mon,wed,fri) organised into:

- horizontal push/pull (chest/back)
- lower vertical push (quads) with some bi's
- upper vertical push/pull (shoulders/lats)
- lower vertical pull (glutes/hamstrings) with some tri's

Because i can only train 3 times a week, each week has different workouts for the same day (e.g. Monday week 1 horizontal push/pull, Monday week 2 lower vertical pull, etc.) and i just keep rotating it as i go. My main issue with this split is that I feel that the muscles aren't worked out often enough as the the cycle rotates every 9 days. Is that too infrequent? Ideally im looking for a 3-day split that splits the legs over 2 days (I don't want to be doing squats and deadlifts on the same day...one of them is tiring enough!), yet still covers all the other major muscle groups.

Any recommendations for another split or improvements on the current one?

Thanks in advance!

i can never do these splits... The way I train there is no way I can do chest and back the same day each muscle puts so much strain on me energy when I am finished it only messes up my work out. After I finish with bench there is no way I would even think about doing dead lifts. I do 1 muscle a day with exception of arms.