Thread: A couple of Questions on Gopro's workouts

I recommend a 4 day split like this:

day 1: chest/bis
day 2: quads/hams
day 3: off
day 4: lats/low back
day 5: delts/traps/tris
day 6: off
day 7: off

repeat...

This is not set in stone, as you can vary the split somewhat, however, I think the 2 on, 1 off, 2 on, 2 off approach works best for most.

the only problem I have with that split is working back with only one day rest after legs. If you do heavy squats and/or SLDL your lower back will be fatgued and lower back takes 3-4 days to fully recuperate.

Originally posted by Prince
the only problem I have with that split is working back with only one day rest after legs. If you do heavy squats and/or SLDL your lower back will be fatgued and lower back takes 3-4 days to fully recuperate.

Precisely why I said it is not set in stone. I change my spilt after every 3 week P, RR, S cycle, so I just gave him an example of one of them. There is no "perfect" combination, as something is always sacrificed in some way with any split. My favorite split is actually:

-chest/front and side delts
-lats/traps/rear delts
-quads/hams/low back
-bis/tris/forearms

Some will then say..."but how can I train delts after chest??" For me, I feel delts BETTER when I train them after chest. Plus, I focus most attention on my medial heads anyway.

So, go ahead and experiment. I just really like the 4 day split for natural bodybuilders.

Thanks for the help. I am going to start on Monday.