We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Looking for a 4 day split

lizzocat
lizzocat Posts: 356 Member
edited November 2024 in Fitness and Exercise
Any advice on a good 4 day beginner/novice (lifting less than a year) split that includes glutes? I'm having a hard time finding something / designing something myself.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Strong Curves
  • lizzocat
    lizzocat Posts: 356 Member
    edited November 2015
    That's a three day I believe though, but I will check it out, thank you
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    lizzocat wrote: »
    That's a three day I believe though, but I will check it out, thank you

    Why are you stuck on 4-day versus another frequency-split? What are your strength training goals?
  • jemhh
    jemhh Posts: 14,261 Member
    lizzocat wrote: »
    That's a three day I believe though, but I will check it out, thank you

    If you read the book, Contreras recommends 3 days of straight SC (full body) plus an additional day of lower body only.
  • lizzocat
    lizzocat Posts: 356 Member
    jemhh wrote: »
    lizzocat wrote: »
    That's a three day I believe though, but I will check it out, thank you

    If you read the book, Contreras recommends 3 days of straight SC (full body) plus an additional day of lower body only.

    That would work, thank you for clarifying!
  • jemhh
    jemhh Posts: 14,261 Member
    lizzocat wrote: »
    jemhh wrote: »
    lizzocat wrote: »
    That's a three day I believe though, but I will check it out, thank you

    If you read the book, Contreras recommends 3 days of straight SC (full body) plus an additional day of lower body only.

    That would work, thank you for clarifying!

    No problem. I suggest joining the SC Ladies Facebook group too.
  • lizzocat
    lizzocat Posts: 356 Member
    edited November 2015
    Sam_I_Am77 wrote: »
    lizzocat wrote: »
    That's a three day I believe though, but I will check it out, thank you

    Why are you stuck on 4-day versus another frequency-split? What are your strength training goals?

    Push/Pull/Legs works too and I'm not against it, but I like the idea of training smaller groups of muscles, or rather, dividing the training even further and having less rest time
  • mike_bold
    mike_bold Posts: 140 Member
    4 day 5/3/1 split? Include your hip thrusts as an accessory exercise
  • ew_david
    ew_david Posts: 3,473 Member
    mike_bold wrote: »
    4 day 5/3/1 split? Include your hip thrusts as an accessory exercise

    This, and Bulgarian Split Squats too.
  • AliceDark
    AliceDark Posts: 3,886 Member
    PHUL is a 4-day upper/lower split.
  • jemhh
    jemhh Posts: 14,261 Member
    mike_bold wrote: »
    4 day 5/3/1 split? Include your hip thrusts as an accessory exercise

    That's what I've done. Hip thrusts done with SST percentages on squat day. On deadlift day I superset barbell glute bridges with back extensions off a bench and some band abductions as per Strong Curves. I've switched back to 3 full body days now but keep the same stuff on deadlift day and on a third day do single leg glute bridges.
  • jemhh
    jemhh Posts: 14,261 Member
    I just remembered this article, which might help.

    http://bretcontreras.com/how-to-design-an-optimal-glute-training-program/
  • lizzocat
    lizzocat Posts: 356 Member
    you guys are awesome! thank you for all of the suggestions. I like the 4 day 5/3/1 split @mike_bold , with all of your suggestions @jemhh for squat and deadlift day. I think I'll try that out and see how it works for me. I'll report back!
  • Hornsby
    Hornsby Posts: 10,322 Member
    This one...

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
This discussion has been closed.

Categories