Thread: 4-day split

That sounds terrible. Why would you do back and legs in the same workout? Those are the two biggest body parts. That is one rule I always abide by; split back and legs onto separate days.

Try an upper/lower split if you would like to use greater frequency.

Originally Posted by CowPimp

That sounds terrible. Why would you do back and legs in the same workout? Those are the two biggest body parts. That is one rule I always abide by; split back and legs onto separate days.

Try an upper/lower split if you would like to use greater frequency.

Agree, why have chest out there by itself with legs and back together?


Hey CP (and DD) I'm thinking of a SHIT (Semi High Intensity Training - thanks BigDyl) routine with a Push/Pull split thus:

Push: All muscles, upper/lower inclusive used to push - quads/calves/chest/shoulders/triceps/abs

Pull: All muscles, upper/lower inclusive used to pull - back/hamstrings/biceps/traps/lumber


What you think???

Originally Posted by sparknote_s

In a four day split, could you do:

Mon: Chest/tris/shoulders
Wed: Back/biceps/legs
Fri: Chest/tris/shoulders
Sat: Back/biceps/legs

Hows that sound?

Sounds like a 2-day split done twice a week. If you're gonna train 4 days a week, then split up your routine into 4 different days.

Here's my four-day split...

Tuesday - Chest/Tri's

Wednesday - Back/Bi's

Friday - Shoulders/Traps

Saturday - Legs/Calves



I put as much distance between back and legs as possible.
Since were on this topic... how does this look? I have struggled with frequency in my training and am looking for the best combination of training for gaining mass. This is the result of my research regarding training frequency.

Yea if you are doing your legs right you definetly only need to do them once a week IMO. I normally just do some heavy squats once a week and call it a week for the legs. Others would probably say I should throw some leg presses or whatnot in later on in the week. I feel I get enough just from squats once a week.

^oops "not more than once a week"...correcting my first sentance... Maybe I should re read before posting.

4 DAYS

Mon: Chest, delts
Tues: Back
Thurs: Quads, hams, calves
Fri: Arms

My current Routine

Mon: Chest, (Tri's 3 set's only)....45min's Cardio
Tue: Back, (Bi's 3 sets only)....cardio
Wed: legs, abs
Thur: Delts...........Cardio
Fri: Tri's and Bi's....Cardio
Sat: Off
Sun: Cardio, abs

Originally Posted by Jim JAmes

Here's my four-day split...

Tuesday - Chest/Tri's

Wednesday - Back/Bi's

Friday - Shoulders/Traps

Saturday - Legs/Calves



I put as much distance between back and legs as possible.
Since were on this topic... how does this look? I have struggled with frequency in my training and am looking for the best combination of training for gaining mass. This is the result of my research regarding training frequency.

How about your abs?

Mine is:
Monday:Chest/SHoulders/Triceps
Wed:Back/Biceps
Thursday: Legs
Saturday: Abs

Originally Posted by KarlW

Agree, why have chest out there by itself with legs and back together?


Hey CP (and DD) I'm thinking of a SHIT (Semi High Intensity Training - thanks BigDyl) routine with a Push/Pull split thus:

Push: All muscles, upper/lower inclusive used to push - quads/calves/chest/shoulders/triceps/abs

Pull: All muscles, upper/lower inclusive used to pull - back/hamstrings/biceps/traps/lumber


What you think???

I've considered doing something like that. It sounds alright, but let me know how it turns out.

Also, to the others who posted this thread, there is nothing wrong with doing the same body parts multiple times per week. You just have to cut the volume of each workout in half, and you will be good to go. In fact, more frequent training of the same body parts does reap benefits in terms of protein synthesis and hormone production, at least according to some studies.

i'd say its way too much shoulder work....on back and chest days youre still using your shoulder joint...youre setting yoruself up for injury down the road

Originally Posted by sparknote_s

In a four day split, could you do:

Mon: Chest/tris/shoulders
Wed: Back/biceps/legs
Fri: Chest/tris/shoulders
Sat: Back/biceps/legs

Hows that sound?

i disagree with cowpimp

i think that split looks fine, just make sure you don't overdo it on the volume

This is my split, it's been working for me.

Chest/Triceps
Legs/Abs
Rest
Shoulders
Back/Bi's/Abs
rest