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!

Anyone doing a 4 day split?

cattyw
cattyw Posts: 26 Member
edited December 2024 in Goal: Gaining Weight and Body Building
Hi. I started with 3 day full body workouts but am moving to a 4 day split. 2 x upper, 2 x lower. Is anyone doing similar and what does your program look like please?

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I don't do either.

    I don't find four day splits more optimal than a well written three day full body. One reason is a 3DFB has the option for more frequency than a 4DS. If anything I would graduate from a 3DFB to a four day full body.

    Out of curiosity what do you feel you'll gain from this move of programs.

    Good luck with training too :).
  • Teabythesea_
    Teabythesea_ Posts: 559 Member
    I just recently switched from a 3 day full body to 4 day upper lower. I ran a 3 day full body program for a year and just wanted to switch it up. As far as results go it's too early to tell. However, I do plan to go back to 3 day full body as I did see a lot of progress in both strength and growth. Just want to see what happens with a new split. Regardless of what you do, choose a well structured progressive lifting program, preferably one with a lot of focus on compound movements.
  • mmapags
    mmapags Posts: 8,934 Member
    I do P.H.U.L. which is a 4 day, upper/ lower, power/ hypertrophy split program. I like it because it's got a lot of variety and I've made good progress doing it.
  • dalerst
    dalerst Posts: 174 Member
    I've just changed from a 3 day full body to a 4 day volume program, to early to tell how good it is.
  • nknis8556
    nknis8556 Posts: 26 Member
    I do a 5 day upper/lower split. I saw good results with a 3 day FB, but just got a bit bored with it. More meaningfully, I just like going to the gym and lifting. One of the many reasons I look forward to the weekend is that I can hit the gym as soon as it opens at 7am on Saturday and Sunday morning, do strength training for an hour and 15 minutes, then hit a cardio class at 8:30am.

    I basically run one of the many versions of PHAT.

    Saturday: Full upper (heavy-ish weights, low reps)
    Sunday: Lower (again, heavy-ish, low reps)
    Monday: Rest
    Tuesday: Back and shoulders (lighter weight, higher reps)
    Wednesday: Lower (again, lighter, higher reps)
    Thursday: Chest and arms (lighter, higher reps)
    Friday: Rest

    Are you looking for specific exercises? Or just scheduling? I run a 4-day upper/lower during the school year due to time constraints, in which case during the week I'll do a full upper body hypertrophy day instead of splitting it into two days (so, basically PHUL)

    Good luck!
  • cattyw
    cattyw Posts: 26 Member
    Teabythesea_ wrote: »
    I just recently switched from a 3 day full body to 4 day upper lower. I ran a 3 day full body program for a year and just wanted to switch it up. As far as results go it's too early to tell. However, I do plan to go back to 3 day full body as I did see a lot of progress in both strength and growth. Just want to see what happens with a new split. Regardless of what you do, choose a well structured progressive lifting program, preferably one with a lot of focus on compound movements.

    Hey! I’ve been doing a 3 day full body but wanting to hit the gym more so feel an upper/lower would work better. What does your program look like if you don’t mind sharing? X
  • cattyw
    cattyw Posts: 26 Member
    nknis8556 wrote: »
    I do a 5 day upper/lower split. I saw good results with a 3 day FB, but just got a bit bored with it. More meaningfully, I just like going to the gym and lifting. One of the many reasons I look forward to the weekend is that I can hit the gym as soon as it opens at 7am on Saturday and Sunday morning, do strength training for an hour and 15 minutes, then hit a cardio class at 8:30am.

    I basically run one of the many versions of PHAT.

    Saturday: Full upper (heavy-ish weights, low reps)
    Sunday: Lower (again, heavy-ish, low reps)
    Monday: Rest
    Tuesday: Back and shoulders (lighter weight, higher reps)
    Wednesday: Lower (again, lighter, higher reps)
    Thursday: Chest and arms (lighter, higher reps)
    Friday: Rest

    Are you looking for specific exercises? Or just scheduling? I run a 4-day upper/lower during the school year due to time constraints, in which case during the week I'll do a full upper body hypertrophy day instead of splitting it into two days (so, basically PHUL)

    Good luck!

    Hi! I just want to make sure the exercises I do for my upper and lower sessions are the right ones and I don’t put the wrong exercises together (like squat same day as deadlift). Im still relatively new to all of this. If you have any tips that would be greatly appreciated. I just want to grow! Lol x
  • mmapags
    mmapags Posts: 8,934 Member
    cattyw wrote: »
    nknis8556 wrote: »
    I do a 5 day upper/lower split. I saw good results with a 3 day FB, but just got a bit bored with it. More meaningfully, I just like going to the gym and lifting. One of the many reasons I look forward to the weekend is that I can hit the gym as soon as it opens at 7am on Saturday and Sunday morning, do strength training for an hour and 15 minutes, then hit a cardio class at 8:30am.

    I basically run one of the many versions of PHAT.

    Saturday: Full upper (heavy-ish weights, low reps)
    Sunday: Lower (again, heavy-ish, low reps)
    Monday: Rest
    Tuesday: Back and shoulders (lighter weight, higher reps)
    Wednesday: Lower (again, lighter, higher reps)
    Thursday: Chest and arms (lighter, higher reps)
    Friday: Rest

    Are you looking for specific exercises? Or just scheduling? I run a 4-day upper/lower during the school year due to time constraints, in which case during the week I'll do a full upper body hypertrophy day instead of splitting it into two days (so, basically PHUL)

    Good luck!

    Hi! I just want to make sure the exercises I do for my upper and lower sessions are the right ones and I don’t put the wrong exercises together (like squat same day as deadlift). Im still relatively new to all of this. If you have any tips that would be greatly appreciated. I just want to grow! Lol x

    Re the bolded above: Most of us don't have the knowledge or experience to create our own programming. That's why it is really good idea to follow a well designed proven program.
  • Teabythesea_
    Teabythesea_ Posts: 559 Member
    cattyw wrote: »
    Teabythesea_ wrote: »
    I just recently switched from a 3 day full body to 4 day upper lower. I ran a 3 day full body program for a year and just wanted to switch it up. As far as results go it's too early to tell. However, I do plan to go back to 3 day full body as I did see a lot of progress in both strength and growth. Just want to see what happens with a new split. Regardless of what you do, choose a well structured progressive lifting program, preferably one with a lot of focus on compound movements.

    Hey! I’ve been doing a 3 day full body but wanting to hit the gym more so feel an upper/lower would work better. What does your program look like if you don’t mind sharing? X

    Your best bet is to follow a program listed under 'which program is best for you' in the most helpful posts. There are quite a few with 4 day splits and some can be altered that way. If you're looking for a beginner upper lower a couple listed are max adaptation, M&S upper lower and TLS has 3, 4 or 5 day splits. I follow PHUL.
This discussion has been closed.

Categories