Split routine

biggfly · 03-20-2008, 09:15 PM

Is it good or productive to do a 4 day split routine in general terms like this.
Day 1: upper push/pull horizontal/vertical mix
Day 2: lower-primary focus quads
Day 3: off
Day 4: upper push/pull horizintal/vertical mix
Day 5: lower- hip etc. focus
All compounds first then finishing with iso's
My real dilemma is I feel like I want to do upper compounds(chest) like bench.incline,db presses more than one day a week. Do i need to do them more than one day a week?? Or should I do this?:

Day 1: upper horiz. push/pull mix 4-6 excercises(3 compounds, 2 iso's)
Day 2: Lower-quad focus
Day 3: off
Day 4: upper push/pull vertical
Day 5: lower

1quick1 · 03-20-2008, 11:21 PM

Either way is okay. I did that first routine for a while and had my best progress and strength gains on it but I also made sure to switch exercises between the two upper days. Whether or not you need to hit your compounds once or twice a week is something you'll have to figure out but say you do barbell bench press day 1 try doing DB bench day 4 and similarly with your other lifts.

03-20-2008, 09:15 PM	#1
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 478 Photos: 2	Split routine Is it good or productive to do a 4 day split routine in general terms like this. Day 1: upper push/pull horizontal/vertical mix Day 2: lower-primary focus quads Day 3: off Day 4: upper push/pull horizintal/vertical mix Day 5: lower- hip etc. focus All compounds first then finishing with iso's My real dilemma is I feel like I want to do upper compounds(chest) like bench.incline,db presses more than one day a week. Do i need to do them more than one day a week?? Or should I do this?: Day 1: upper horiz. push/pull mix 4-6 excercises(3 compounds, 2 iso's) Day 2: Lower-quad focus Day 3: off Day 4: upper push/pull vertical Day 5: lower

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03-20-2008, 11:21 PM	#2
1quick1 Registered User Join Date: Feb 2007 Location: Toledo, OH Posts: 80 Photos: 4	Either way is okay. I did that first routine for a while and had my best progress and strength gains on it but I also made sure to switch exercises between the two upper days. Whether or not you need to hit your compounds once or twice a week is something you'll have to figure out but say you do barbell bench press day 1 try doing DB bench day 4 and similarly with your other lifts.