any of you doing a 4 day split?
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MoooveOverFluffy
Posts: 398 Member
i'm starting this immediately. Was previously doing full body strength training twice a week and cardio 3x a week. Need/want more lifting in my life, so i'm switching it up and wanted comparison routines........................;0)
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I have done before and i looked my all time best when i did it!
i used top swap 3 day spliit 8 weeks - then one week off completely to 4 day split 6 weeks and another week off.
I do really simple 2 day slit now andthe 3rd day is what I cal odds and sodds where I look in thew mirror or generally do my weak areas.
The odds and sodds session for me is lazy and more fun but i'll do things like my leg extension, forearm, maybe calves again, or traps sometimes.
I was taking it really sesiously on the 4 day split and loved every minute of it.
I have calmed down and just have 2 heavy intense ones a week and the third is a bit of a doss really chatting . but I like it.
There are lots of 4 day splits on the net to follow. whats your goal?0 -
So I recommend you have a go. But let the cardio drop you won't need it. Maybe 20mins after a session instead. if that!
Can't find my 4 split so here is my 3 day one.
Just calve it up into 4 days.
Id do
Mon
Tue
Rest
Thur
Rest
Sat
Rest
But you do what you want obviously and my workout could be not right for you?
Chest, Triceps, Delts:
2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise
Biceps, Back, Traps, Forearms:
3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs
Quads, Glutes, Hamstrings & Calves:
3 x 10 Squats
2 x 10 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
its a bit hardcore ha!
What your diet like cause its hard to diet on a 4 day one?0 -
JUST WHAT I WAS LOOKING FOR, THANK YOU SHREDDED2011!!!!!!
Your routine is much more hardcore than i'll be doing right now, but will be working on increasing loads in time. My plan is as follows:
M- Chest & Tricep
T- Back & Bicep
W- light cardio & core
Th- Legs & Shoulders
F- chest & Tricep
Sat- light cardio & core
Sun- REST!!
and starting over on Monday wherever i left off on Friday. that way i'm hitting same groups twice per week with plent of days in between.
I wasn't sure how long i should do this before i switch things up. I did have an idea of taking a week off once a month and just doing cardio/plyo stuff just to keep body guessing....
GREAT INFO! Thanks for taking the time out to share that with me....0 -
why you doing chest twice - i wouldnt
on the sat i'd do like a freestyle one on the sat - weight train wherever your feel weak. calves for some?
But if its your chest then it makes sense doing ti twice.
there aint nothin to it...but to do it.0 -
why you doing chest twice - i wouldnt
on the sat i'd do like a freestyle one on the sat - weight train wherever your feel weak. calves for some?
But if its your chest then it makes sense doing ti twice.
there aint nothin to it...but to do it.
Well, i won't always be doing chest twice. It's a rolling schedule, so wherever i leave off I pick back up. Like this:
(week 1)
M- CHEST/TRICEPS
T- LEGS/SHOULDERS
W- CARDIO/CORE
TH- BACK/BICEPS
F- CHEST/TRICEPS
SAT- CARDIO/CORE
SUN- REST
(week 2)
M- LEGS/SHOULDERS
T- BACK/BICEPS
W- CARDIO/CORE
TH- CHEST/TRICEPS
F- LEGS/SHOULDERS
SAT- CARDIO/CORE
SUN- REST
(week 3)
M- BACK/BICEPS
T- CHEST/TRICEPS
W- CARDIO/CORE
TH- LEGS/SHOULDERS
F- BACK/BICEPS
SAT- CARDIO/CORE
SUN- REST
(week 4)
M- CHEST/TRICEPS
T- LEGS/SHOULDERS
W- CARDIO/CORE
TH- BACK/BICEPS
F- CHEST/TRICEPS
SAT- CARDIO/CORE
SUN- REST
So, week 2 I'll be hitting legs/shoulders twice...and so on and so forth. But i do like your idea of making one of those days an odds day. Maybe a good way to fit in some compound moves...??0 -
So I recommend you have a go. But let the cardio drop you won't need it. Maybe 20mins after a session instead. if that!
Can't find my 4 split so here is my 3 day one.
Just calve it up into 4 days.
Id do
Mon
Tue
Rest
Thur
Rest
Sat
Rest
But you do what you want obviously and my workout could be not right for you?
Chest, Triceps, Delts:
2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise
Biceps, Back, Traps, Forearms:
3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs
Quads, Glutes, Hamstrings & Calves:
3 x 10 Squats
2 x 10 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
its a bit hardcore ha!
What your diet like cause its hard to diet on a 4 day one?
MY LEG DAY IS ALMOST IDENTICAL TO YOURS...... you gave me some really great info to look back on...0 -
What is a 4 day split?0
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What is a 4 day split?
I am curious as well0 -
4-Day Split Routine is designed for intermediate bodybuilders to improve their strength and increase their muscle mass.
In a 4-day split you will be working out each muscle group once a week. This will allow enough time for growth and recovery.
For Example: You will be working out MON,TUE,THUR,FRI. Your off days will be WED,SAT,SUN.0
