4 day split

Zac_Champigny · 12-14-2005, 05:01 PM

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

Squaggleboggin · 12-14-2005, 05:07 PM

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.

Zac_Champigny · 12-14-2005, 05:12 PM

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.

Zac_Champigny · 12-14-2005, 05:13 PM

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

Squaggleboggin · 12-14-2005, 06:27 PM

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.

Zac_Champigny · 12-14-2005, 07:26 PM

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

pengers84 · 12-14-2005, 11:51 PM

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

MyK · 12-14-2005, 11:53 PM

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!

eastbaylifter · 12-16-2005, 01:17 PM

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

The13ig13adWolf · 12-16-2005, 01:26 PM

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.

**P-funk** · 12-16-2005, 02:01 PM

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

**CowPimp** · 12-16-2005, 02:11 PM

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

Zac_Champigny · 12-16-2005, 02:28 PM

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.

Psch91 · 12-16-2005, 02:45 PM

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

Zac_Champigny · 12-16-2005, 03:02 PM

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?

Psch91 · 12-16-2005, 03:07 PM

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.

Zac_Champigny · 12-16-2005, 03:14 PM

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.

wild · 12-16-2005, 10:04 PM

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

12-14-2005, 05:01 PM	#1
Zac_Champigny Registered User Join Date: Sep 2005 Location: Lynn, MA Posts: 89	4 day split For those of you that have a 4 day split, how do you work it?
	"my thought is you are to fixated on your BW. WHo the fuck cares if you gained water weight? Quit being such a pussy. I swear to god, the guys on this site that post in the diet forum are like bitches...."eek...I gained 3lbs overnight". Shut the fuck up. Eat food and pick heavy shit up and quit being a pussy. Are you a man or a chick?" - P-funk My Journal. Please do not post. Doing so forces me to actually work.

12-14-2005, 05:07 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	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.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

12-14-2005, 05:13 PM	#4
Zac_Champigny Registered User Join Date: Sep 2005 Location: Lynn, MA Posts: 89	I actually don't mind gaining the weight from muscle, just not fat. You know what I mean.
	"my thought is you are to fixated on your BW. WHo the fuck cares if you gained water weight? Quit being such a pussy. I swear to god, the guys on this site that post in the diet forum are like bitches...."eek...I gained 3lbs overnight". Shut the fuck up. Eat food and pick heavy shit up and quit being a pussy. Are you a man or a chick?" - P-funk My Journal. Please do not post. Doing so forces me to actually work.

12-14-2005, 06:27 PM	#5
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	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.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

12-14-2005, 11:51 PM	#7
pengers84 Registered User Join Date: Jul 2004 Posts: 551	day1-chest, shoulders day2-back day3-arms day4-legs
pengers84 Registered User Join Date: Jul 2004 Posts: 551

12-16-2005, 01:17 PM	#9
eastbaylifter Registered User Join Date: Jan 2005 Posts: 73	Mon-chest, biceps Tue-shoulders, triceps Wed-off Thu-legs,abs Fri-back

12-16-2005, 01:26 PM	#10
The13ig13adWolf IM Ball Buster Join Date: Jul 2005 Location: I win... Posts: 1,367	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.
	Some people get lost in thought because it's such unfamiliar territory. -G. Behn

12-16-2005, 02:01 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	I too am partial to upper/lower or total body splits.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-16-2005, 02:11 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I am also partial to full body and upper-lower splits. I also think the push-pull-legs split is pretty decent.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-16-2005, 02:28 PM	#13
Zac_Champigny Registered User Join Date: Sep 2005 Location: Lynn, MA Posts: 89	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.
	"my thought is you are to fixated on your BW. WHo the fuck cares if you gained water weight? Quit being such a pussy. I swear to god, the guys on this site that post in the diet forum are like bitches...."eek...I gained 3lbs overnight". Shut the fuck up. Eat food and pick heavy shit up and quit being a pussy. Are you a man or a chick?" - P-funk My Journal. Please do not post. Doing so forces me to actually work.

12-16-2005, 02:45 PM	#14
Psch91 Registered User Join Date: Oct 2003 Location: South Florida Posts: 90	Monday - Upper/Lower back/Biceps/Forearms Tuesday - Shoulders/Traps Wednesday - Off Thursday - Legs Friday - Chest/Triceps Saturday - Off Sunday - Off Last edited by Psch91 : 12-16-2005 at 03:07 PM.

12-16-2005, 10:04 PM	#18
wild and definitely crazy Join Date: Feb 2005 Location: Everywhere... Posts: 259	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

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
My General Outline	Pirate!	Anabolic Zone	0	09-21-2005 08:15 AM
CKD Diet	w8lifter	Diet & Nutrition	16	03-05-2005 03:27 PM
"NPC cycle example"	Mudge	Anabolic Zone	7	10-26-2004 12:45 AM
Prepare to Win - By Layne Norton	Prince	Bodybuilding Gossip	0	01-22-2004 05:30 PM