anything wrong with 4 days on 3 days off?
- 04-09-2012, 01:55 PM
- 04-09-2012, 02:01 PM
- 04-09-2012, 02:29 PM
04-09-2012, 02:42 PM
4 on/3 off is tried and true. Personally though, I prefer the following set-up:
Upper Body - Horizontal Push/Pull
Lower Body - Heavy Quad dominant/Light Hip dominant
Upper Body - Vertical Push/Pull
Lower Body - Heavy Hip dom./Light Quad Dom.
04-09-2012, 04:29 PM
04-09-2012, 08:43 PM
Lower Body - Hip Dominant
Upper Body - Push
Lower Body - Quad Dom
Upper Body - Pull
04-09-2012, 10:33 PM
with recovery having a systemic component i would not personally do a split with working out 4 days on 3 days off. at most a 2 day split with a high intensity/volume day and a low intensity/volume day.
or something like this:
1)loaded carries & hip hinge high volume day
2)upper body high volume pull day
3)squats low volume day
4)upper body pressing low volume day
1)full body explosive work, moderate to low volume
2)max effort upper
3)max effort lower
4)high volume work on weak links
you can call me "ozzie" for short.
04-10-2012, 03:16 PM
Great dolsplitt, and currently my own, however I'd spread your rest out, so taking an off day between workouts. Although personally I do some light cardio or metabolic circuits on two of those. All personal preference really.
04-10-2012, 04:30 PM
It would e better to split up the rest days like resolve said but yu could do 4/3.. I do it like that aslos because my schedulenis toght woth school and work. Workout wed-sat and sun-tue off
04-11-2012, 08:32 PM
not at all, any routines good as long as you know what your doing, recovering well, and seeing progress
04-12-2012, 11:13 PM
04-13-2012, 11:48 AM
04-17-2012, 12:06 AM
04-17-2012, 11:00 AM
On bench/row day: DB bench, HS strength cross-body press, shrugs, curls of some kind, triceps work of some kind, TRX rows and TRX facepulls
on squat/gm day: Lying leg curls, high rep leg extensions to warm-up my knees, calf press, heavy core work and a bunch of heavy sled drags and pushes
Military/chin day: weighted dips, HS high rows or pull-ups, lateral raises, curl of choice, Overhead Triceps work, TRX rear delt raises and facepulls
Deads/split squat day: Mostly abs and conditioning stuff, though sometimes I'll do a few sets of hack squats, reverse hypers and/or back extensions.
04-17-2012, 12:29 PM
While I agree that a day off in the middle would be better, if this is what your schedule allows you should be fine. But I don't do a lot of body part type splits anymore. I'm usually full body.
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