4 day workout split options??

shirleygirl1013

Hi, I am just looking for a suggestion on how to split my workouts. Currently, I'm training for a tough mudder and am weight training 4 days a week to build strength and running 3-4 days a week to build cardio endurance. I have been doing the same split for a few months now and am super bored. Two days a week I do Chest, Shoulders, and Tris and I alternate that with two days of legs and back. What splits work for you guys?

PDT816

Last time I mixed things up I found this page. Seemed to offer some pretty good advice for my personal goals.

http://www.muscleandstrength.com/articles/the-ultimate-muscle-building-split-reference-guide.html#7

TimTomakin

I really like my upper/lower split.

Monday - Upper body
Tuesday - Lower body
Wednesday - Rest
Thursday - Upper body
Friday - Lower body
Sat/Sun - Rest

One upper day I do all compound lifts and the second upper day I do isolation lifts. Both leg days I go as heavy as possible until failure. I can handle 2 exercises per body part per workout but 1 exercise per body part is plenty.

shirleygirl1013

Thanks. I will check this out. i know that every once in awhile we should mix it up. I dont want to plateau.

shirleygirl1013

What compund lifts do you do on upper body day? I'm thinking bench press, incline press, shoulder press, any other ones you recommend?

Rckabllykttn

I really like my upper/lower split.

Monday - Upper body
Tuesday - Lower body
Wednesday - Rest
Thursday - Upper body
Friday - Lower body
Sat/Sun - Rest

One upper day I do all compound lifts and the second upper day I do isolation lifts. Both leg days I go as heavy as possible until failure. I can handle 2 exercises per body part per workout but 1 exercise per body part is plenty.

I do pretty much the same split, but do cardio on Wednesday instead of a full rest.

__freckles__

This is hands down my favorite routine so far:

http://www.muscleandstrength.com/workouts/phul-workout

nlcs_nickyv32

I'm not one for 4 day splits. I have the belief that you can get everything you need done in 3 days of weight lifting only doing compound exercises. I use Bill Starr 5x5 and recommend a 5x5 program to anyone. It is really hard not to get bored with a 5x5 because you are constantly progressing each week. Every week the workout gets heavier and becomes more challenging.

I really only recommend splits to people who are into body building. To get stronger I suggest 5x5

TimTomakin

I do pretty much the same split, but do cardio on Wednesday instead of a full rest.

I wish I could fit in cardio on Wednesdays but after my leg day all my energy goes towards lifting myself off the toilet lol

shirleygirl1013

I tried to do 5x5 but I had problems bc first I am at planet fitness and they don't have benches and racks just smith machines and second I dont have a workout buddy or anyone to help. I can always switch and get a trainer but I am weighing my options now.

lishie_rebooted

I tried to do 5x5 but I had problems bc first I am at planet fitness and they don't have benches and racks just smith machines and second I dont have a workout buddy or anyone to help. I can always switch and get a trainer but I am weighing my options now.

If your gym only has a smith or bench, I'd get a new gym
Because squats and deadlifts are amazing and I them.
You can only progress so far with goblet squats before the weight is too heavy for you to hold but not heavy enough for you legs.

TimTomakin

What compund lifts do you do on upper body day? I'm thinking bench press, incline press, shoulder press, any other ones you recommend?

Here's my exact compound upper body day to give you some ideas.

Chest - Flat bench press and incline bench press (barbell one week, dumbbells the next week)
Back - Bent over barbell row and lat pull down
Shoulders - Seated dumbbell press and side laterals
Tricep - Close grip flat bench press and tricep push downs with rope
Biceps - Standing barbell curl and barbell preacher curl

Like I said, one exercise per muscle is plenty.

nlcs_nickyv32

I loath Planet Fitness for many reasons. like 603reader said get a new gym that has actual squat racks. You can only progress so far with dumbbells.

shirleygirl1013

What do you do on the other lower body day? I might try this one out this week. This looks like something that could work for me.

shirleygirl1013

I know, and I use the smith machine and it is just not the same. Weird positioning for squats.

patrickblo13

I do a 4 day split. Basically I am focusing on one of the main compound lifts each day then adding in assistance type work:

Monday: Squat
Tuesday: OHP/Row
Wednesday: Rest
Thursday: Deadlifts
Friday: Bench

TimTomakin

What do you do on the other lower body day? I might try this one out this week. This looks like something that could work for me.

My lower body routine:

Squats
Leg extension machine
Straight Leg Deadlifts
Leg curl machine
Leg press
Standing calf raises

You don't have to follow my routine exactly to get an efficient workout, this is just what I'm able to do and still recover in time for the next workout.

steve0820

I am currently doing a 4 day split.

Mon - Back (deadlift, BB rows + accessory work)
Tue - Chest (Bench, dips + accessory work)
Wed - Conditioning
Thu - Shoulders (OHP + BB exercise)
Fr - Legs (Squats + Accessory work)
Sat & Sun - Rest or conditioning

shirleygirl1013

Thanks everyone for all the suggestions. I am going to mix it up this week. I will keep focusing on compound movements.

Upstate_Dunadan

Here's my 4 day split -

Day 1 - Upper body (Push exercises) - chest, triceps, and shoulders
Day 2 - Lower body & Pull exercises - legs, back, biceps
Day 3 - Cardio
Day 4 - Upper body (Push exercises) - chest, triceps, and shoulders
Day 5 - Lower body & Pull exercises - legs, back, biceps
Day 6 - Cardio
Day 7 - Cardio

The nice thing about splitting the push/pull exercises is that you don't wind up working same muscles on back to back days. For example working chest one day and shoulders the next (or vice verca) hits your deltas twice in a row since you can't work your chest and not hit them, like you obviously do on shoulder days. Same with back and biceps. You'll hit your biceps when you do back, and if you do the two on separate days, you're hitting them more frequently than you might really intend.

I work some HIIT that into each workout by super-setting an exercise with jump rope, and working true cardio on the off days.

To your other question, current lower body exercises -

Lower body 1

Front squat
Straight leg deadlift
Seated calf raises

Lower body 2

Back squat
Deadlift
Walking dumbbell lunge
Standing calf raise


Check out the thread below on this topic -

http://www.myfitnesspal.com/topics/show/1370284-organizing-weekly-workouts-by-upper-lower-body