Thread: 4 Day Split - Any Feedback?

Biggest suggestion - Rest more.

Youre doing 4 days in a row there, every day contains upper body work, which means theres not enough leg work.

Though the good points is that youve got some good exercises in there (dead variations, squats, bench, chinups, mil. presses).

If you want to do a 4 day a week thing though, id go for:

Day 1 - Upper 1
Day 2 - Lower 1
Day 3 - Rest
Day 4 - Upper 2
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest

Theres a lot of info on this kind of routine hanging around the board. So your mission today is "Search And REsearch" :P.

I wasn't intending on doing that on consecutive days Gazhole. That was merely the order of training each week.

Aside from that, is the general set of exercises/volume ok?.

Originally Posted by Ak_88

I wasn't intending on doing that on consecutive days Gazhole. That was merely the order of training each week.

Aside from that, is the general set of exercises/volume ok?.

Thank god for that. I think youd wither away to nothing in a 6 month :P.

Little too much for bi's. I think about 6 sets is optimal for them, ive recently found that to be the case anyway. Try both out and see which gives better gains. Though you have double that in there!

Instead of doing more sets, go heavier on the sets you do have.

You might want to vary the rep ranges a little aswell, youve got x8 for every exercise there.

As for the exercise selection itself, id say its pretty good. All the big exercises are there as far as i can see.

I dont really know a lot about upper/lower, but thats my 2 cents anyway.

push movements >> pull movements

too many biceps work
little lat work

i suggest 1 - either biceps on shoulder day ( shoulder+arms) and legs + abs

2- or triceps with chest and biceps with back and legs with shoulders


3 - orbiceps with back and divide ur legs with chest and back..
4- do chest + back and shoulders + arms
5- or instead of doing a 4 day split because u have much time do a 3 days split and repeat every 6 days.....

Originally Posted by Ak_88

Day 1: Shoulders/Triceps

Military Press - 4x8
Superset Lateral Raises/Rear Delt Fly - 3x8
CG Bench - 4x8
Dips - 4x8
Rope Pulldowns - 2x8

Day 2: Legs/Biceps

Squats - 4x8
SLDL - 4x8
Calf Raises - 4x8
Preacher Curls - 3x8
Hammer Curls - 3x8

Day 3: Chest/Abs

Flat DB Bench - 4x8
Incline DB Bench - 4x8
Dips - 3x8
Weighted Crunches to failure - 2x8
Hanging Leg Raises - 4x8
DB Side Bends - 2x8

Day 4: Back/Traps

Deadlifts - 4x8
Db bent over rows - 4x8
Wide Grip Chins - 4x8
Seated Cable Row - 2x8
Shrugs - 2x8

Changed around a bit, any better?