Lifting Routines

rebeccalouu

I'm trying to put together a lifting routine for a 4 days a week workout, but I don't really have any structure and there are so many different suggestions online its confusing.

Has anyone got any suggestions?

Or a plan that has particularly worked for them?

My goals are to reduce BF% for a flatter, more define stomach.

randomtai

I really love Stronglifts 5X5... it is very straightforward for me. I found New Rules of Lifting too confusing.
This is a good Pintrest that I use:
http://pinterest.com/zooktography/stronglifts/

Troublemonster

I have been on a 4 day upper/lower split for a few months now and love it.

I also incorporated 5/3/1 into it so I do a compound and accessories. I like a lot of training volume but try to limit myself to no more than 20 sets or so total on the longest workout day, Monday and far less than that on the other days.

So on Monday for example:
Bench press (the 5/3/1 compound for the day)
push up or DB bench press
pull up
barbell row or seated row
something for triceps
curls if I feel like it
ab work

Tuesday:
Squats (5/3/1)
leg press
lying leg curl
calf raises, standing barbell
Ab work

Wed: rest/light cardio

Thursday:
OHP (5/3/1)
incline/decline bench
Chest fly
chin up
arms
abs

Friday:
Deadlift (5/3/1)
leg extension
seated leg curl
calf raise
Ab work

Saturday & Sunday I might go for an easy jog, ride a bike, or just walk with the kid and the dog

I really like planks for Ab work but I also do a lot of sit ups as I have to keep up with my unit's PT standard so I choose to focus on that movement. I have also been trying to really focus on bringing my chest up to snuff as it is lagging behind my legs and back in terms of strength and size.
I have been doing body recomp using this general plan for about 4 months now and I am very happy with it. I have been getting stronger and cutting fat as well as developing musculature on a pretty consistent basis. I am eating about a 15% surplus to keep up.