4 day split

  1. Board Supporter
    snakebyte05's Avatar
    Join Date
    Feb 2004
    Posts
    1,538
    Rep Power
    900
    Level
    30
    Lv. Percent
    84.74%
    Achievements Activity ProPosting Pro

    4 day split


    Haven't really posted on here much anymore, but I am looking to change my routine up, mainly to a four day split that focuses on compound movements only for chest and back days, than a leg day, follow by an arms day. Haven't done this type of split before and was looking for some feed back on it.

    Day 1
    DB press 3 sets 4-8 reps
    Barbell pullover 3 sets 4-8 reps
    Incline DB press 3 sets 4-8 reps
    closegrip bench press 3 sets 4-8 reps
    incline flys 3 sets 4-8reps

    Day 2
    pullups 3 sets 4-8 reps
    deadlift 3 sets 4-8 reps
    bentover rows 3 sets 4-8 reps
    arnolds 3 sets 4-8 reps
    upright rows 3 sets 4-8 reps
    lat pulldown 2 sets 4-8 reps

    rest

    day 3
    squats 3 sets 4-8 reps
    SLDL 3 sets 4-8 reps
    calf raises 4 sets 4-8 reps
    lunges 3 sets 4-8 reps

    Day 4
    BB curl 3 sets 4-8 reps
    skull crushers 3 sets 4-8 reps
    incline bench curl 3 sets 4-8 reps
    tricep press down 3 sets 4-8 reps
    hammer curls 3 sets 4-8 reps
    closegrip skulls 3 sets 4-8 reps
    (thinking of maybe some arnolds)

    My problem right now is I see too much volume in this. Not sure what others would agree or not. But if you do, feel free to say what you would take out or substitute in. I wish I could have dips in there, but no access to the dip bars or a weight belt at the moment. any comments are appreciated.

  2. Advanced Member
    MMAMONSTER19's Avatar
    Stats
    5'8"  178 lbs.
    Join Date
    Sep 2008
    Posts
    544
    Rep Power
    347
    Level
    18
    Lv. Percent
    65.82%

    In my opinion i would make a few changes like...

    Day 1
    DB press 3 sets 4-8 reps
    Barbell pullover 3 sets 4-8 reps
    Incline DB press 3 sets 4-8 reps
    Decline DB press 3 sets 4-8 reps
    incline flys 3 sets 4-8reps

    Day 2
    pullups 3 sets 4-8 reps
    deadlift 3 sets 4-8 reps
    bentover rows 3 sets 4-8 reps
    arnolds 3 sets 4-8 reps
    shrugs 3 sets 4-8 reps
    upright rows 3 sets 4-8 reps
    wide grip lat pulldown 2 sets 4-8 reps
    only problem on this day is you have shoulders in there but not enough exercises like your arnolds and up right rows

    rest

    day 3
    skullcrushers 3 sets 4-8 reps (with close grip bench in between sets 3 sets 4-8 reps)
    tricep pushdown 3 sets 4-8 reps
    tricep extension 3 sets 4-8 reps

    squats 3 sets 4-8 reps
    SLDL 3 sets 4-8 reps
    calf raises 4 sets 4-8 reps
    lunges 3 sets 4-8 reps

    Day 4
    BB curl 3 sets 4-8 reps
    incline bench curl 3 sets 4-8 reps
    21's 3 sets 4-8 reps
    hammer curls 3 sets 4-8 reps
    wrist curl 3 sets 4-8 reps (first set of 3 forearms up, 2nd set of 3 forearms upside down)

    this is just my opinion how i would do it if i was doing a 4 day split to make sure i get enough exercises per muscle to make sure its actually doing work

    but good luck hope this helps

Similar Forum Threads

  1. How's This split ?
    By ammoarsenal in forum Training Forum
    Replies: 1
    Last Post: 04-06-2010, 10:33 PM
  2. 2-Day Split
    By ianm4208 in forum Training Forum
    Replies: 3
    Last Post: 03-28-2010, 04:12 PM
  3. 3day split to 4day split for fat loss?
    By SamuraiSid in forum Weight Loss
    Replies: 2
    Last Post: 02-25-2009, 07:32 PM
  4. 5 day split too much?
    By bull8t in forum Training Forum
    Replies: 4
    Last Post: 06-13-2008, 03:26 AM
  5. How would you split it up?
    By hamper19 in forum Exercise Science
    Replies: 5
    Last Post: 09-19-2006, 02:49 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in