Looking for a 4 day split

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lizzocat
lizzocat Posts: 356 Member
edited November 2015 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.

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  • jemhh
    jemhh Posts: 14,261 Member
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    Strong Curves
  • lizzocat
    lizzocat Posts: 356 Member
    edited November 2015
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    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
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    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
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    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
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    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
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    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
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    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
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    4 day 5/3/1 split? Include your hip thrusts as an accessory exercise
  • ew_david
    ew_david Posts: 3,473 Member
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    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
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    PHUL is a 4-day upper/lower split.
  • jemhh
    jemhh Posts: 14,261 Member
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    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
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    I just remembered this article, which might help.

    http://bretcontreras.com/how-to-design-an-optimal-glute-training-program/
  • lizzocat
    lizzocat Posts: 356 Member
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    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
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    This one...

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

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