anything wrong with 4 days on 3 days off? - AnabolicMinds.com

anything wrong with 4 days on 3 days off?

  1. luka5's Avatar
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    anything wrong with 4 days on 3 days off?


    off
    tue: legs
    wed: chest/triceps
    thu: back/biceps
    fri: shoulders/calves
    off
    off


    anything wrong with that schedule?

  2. gregg1494's Avatar
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    nope.
  3. lastchance's Avatar
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    I do 4 days on 3 days off
    •   
       

  4. Resolve's Avatar
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    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.
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  5. luka5's Avatar
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    Quote Originally Posted by Resolve View Post
    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.
    but i mean 4 days on in a row.

    tue-fri workout and then 3 days off in a row
  6. Resolve's Avatar
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    Quote Originally Posted by luka5 View Post
    but i mean 4 days on in a row.

    tue-fri workout and then 3 days off in a row
    ...Ok. It'd be better if you split those rest days up a bit; 2 on/1 off/2on/2off for example. But you'll survive going 4days on if you have to. I'd still try for a closer ratio of upper to lower body work. You could do:

    Lower Body - Hip Dominant
    Upper Body - Push
    Lower Body - Quad Dom
    Upper Body - Pull
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  7. asooneyeonig's Avatar
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    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

    or

    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.
  8. smythst's Avatar
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    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.
  9. machorox123's Avatar
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    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
  10. danthamansky's Avatar
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    not at all, any routines good as long as you know what your doing, recovering well, and seeing progress
  11. bklaves's Avatar
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    Quote Originally Posted by Resolve View Post
    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.
    Sounds interesting. What are your main lifts?
  12. Resolve's Avatar
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    Quote Originally Posted by bklaves View Post
    Sounds interesting. What are your main lifts?
    Bench/Row
    Squat/Good morning
    Military/Chins
    Deads/Split Squat

    I add in two or three accessory lifts per group as well.
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  13. bklaves's Avatar
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    Quote Originally Posted by Resolve View Post
    Bench/Row
    Squat/Good morning
    Military/Chins
    Deads/Split Squat

    I add in two or three accessory lifts per group as well.
    If you don't mind, what are your accessory lifts? Thanks for your time.
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    Quote Originally Posted by bklaves View Post
    If you don't mind, what are your accessory lifts? Thanks for your time.
    Accessory lifts change a lot. Usually it's something like:

    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.
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  15. Geoforce's Avatar
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    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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