Please Critique My 4 Day Split

  1. Please Critique My 4 Day Split


    Hey fellas, frequent lurker and infrequent poster here. I've been using a 4 day split for the past couple months and really enjoy it. I've made a few changes though because I feel as if moving triceps to shoulder day and biceps to chest day could have a positive impact on me. My arms are lagging behind, biceps especially, and giving them direct work on chest day in addition to the indirect work on back day, as opposed to only hitting them on back day period I think will help give them a bit of a boost. Here is what I have come up with by moving things around and such. What do yall think?

    Sunday:
    Chest and Biceps
    Weighted Chest Dips 4x8
    Incline Dumbbell Press 4x8
    Incline Dumbbell Flies 4x8
    Barbell Curls 3x8
    Dumbbell Hammer Curls 3x8

    Monday:
    Legs
    Leg Press 4x8 (cannot squat at this point, recovering from ankle surgery)
    Quad Extensions 4x8
    Hamstring Curls 4x8
    Standing Calf Raises 4xFailure

    Wednesday:
    Shoulders and Triceps
    Smith Machine Shoulder Press 4x8 (giving this a go after using dumbbells forever)
    Dumbbell Lateral Raises 4x8
    Rear Deltoid Machine Flies 4x8
    Overhead Triceps Extensions 3x8
    V Bar Cable Pushdowns 3x8

    Thursday:
    Back
    Single Arm Dumbbell Rows 4x8
    Seated Cable Rows 4x8
    Wide Grip Lat Pulldowns 4x8
    Barbell Shrugs 4x8


  2. any reasons for dropping compounds as first exercise, ok with squats but what about clean/press or standing press, deadlift, barbell row, farmers walks, dips, chins, Romanian deadlift? would put face pulls in too for posture get rid of shrugs
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  3. Are you natty or enhanced bro?

    Just my opinion but if natty I’d be looking to hit each muscle group at least twice a week

    If enhanced I’d be adding way more volume on that split (guessing you are in and out well under an hour?)

  4. I would definitely look into a Push/Pull or PPL routine. When lifting natural, itís not about volume but more about frequency. Itís going to be different at first. You have to change your mindset that you wonít be going in and hitting so many sets / muscle group but the results speak for themselves. Iíve been doing a push/pull routine for about 2 months. Along with an improved diet on my part, Iím seeing fantastic body composition changes in a positive way.

    Check out this routine to help you get started if itís something you have never done before. For my first 2 weeks I followed it exactly. Then I started to add a little bit of volume where I felt it was necessary for me.

    https://www.t-nation.com/training/th...atural-lifters
    Performax Labs Product Specialist


  5. Do a PLP or Upper/Lower. As mentioned, if you're natty, train each body part with more frequency and less volume.
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  6. I enjoy doing this routine ALOT. Itís one of my staple routines

    Day 1- back/chest - no machine work just BB / DB going heavy

    Day 2- legs and arms - lots of drop sets and supersets

    Day 3 - back / chest with drop sets / super sets

    Day 4 - leg day heavy
    Performax Labs Product Specialist


  7. Quote Originally Posted by R1balla View Post
    I enjoy doing this routine ALOT. It’s one of my staple routines

    Day 1- back/chest - no machine work just BB / DB going heavy

    Day 2- legs and arms - lots of drop sets and supersets

    Day 3 - back / chest with drop sets / super sets

    Day 4 - leg day heavy
    What changes to this routine would you make as a complete natural. No enhancement.

  8. Quote Originally Posted by pro45 View Post
    What changes to this routine would you make as a complete natural. No enhancement.
    Assuming that shoulders are getting worked with chest and there’s some core stuff thrown in Imo this is decent for a natty.

    General rule of thumb is natty’s need to hit each muscle more frequently and this does that. Full body routines also work well with a 4 day week split along with ppl....

  9. Quote Originally Posted by btothefman View Post
    any reasons for dropping compounds as first exercise, ok with squats but what about clean/press or standing press, deadlift, barbell row, farmers walks, dips, chins, Romanian deadlift? would put face pulls in too for posture get rid of shrugs
    Face pulls after any chest day!! Agreed!
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