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3 day to 4 day split

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Rodger
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2005/07/27 14:30:18 (permalink)

3 day to 4 day split

After I come back from my 2 weeks in Ibiza, I'm planning on upping my cals to bulk and at the same time changing my routine. Basically been on this current routine for just over a year now, and as I'm going to be doing less cardio it'll enable me for extra time to lift.

I've currently been doing the following:-

(note this is the most recent revision of what i do at the mo - it did start off slightly different and ive dropped things, like lateral raises, replaced french press with cg bench and changed deads from 4x3 - 5x5)

Squats 4x6
SLDL's 3x6
Calf Raises 3x12
abs


DB seated shoulder press 3x8
Weighted dips/DB incline Press (either do one or the other - change each week)
CG Bench (smith machine)
BB bicep curls 3x8

Deads 5x5
BB Bent over row 3x8
chins

(only really just swapped curls to chest day )

You may think the above looks ok, but like i say i want a change, and it just happens to be at the same time i want to add some mass, been cutting for many many months and althugh not as lean as i'd like, ive decided i want mass now

I was thinking

1. Legs (keep the same, even reps/sets?)

2. chest/tri - not sure BB or DB flat or incline???? + Dips + CG Bench + skulls???

3. delts/bi's - Standin or seated BB or DB? lateral raises Bent over lateral?? BB curl, hammer curls

4. back - Deads, BB row, chins ie the same again reps??

As you can see i'm a bit scattered with ideas, maybe evn like to try 5x5 on everything but not sure if my shoulder's upto it (dislocation 15months ago) and i couldnt do 5x5 on 4 day could i?

Really need your help guys,

Rodge
post edited by BencherRdg - 2005/07/27 16:59:47

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Formerly BencherRdg  (what a stoooopid name!)
#1

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    Rodger
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    RE: 3 day to 4 day split 2005/07/27 17:00:24 (permalink)
    anyone???

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #2
    Rodger
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    RE: 3 day to 4 day split 2005/07/27 17:00:25 (permalink)
    .
    post edited by BencherRdg - 2005/07/27 17:17:07

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    DC77
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    RE: 3 day to 4 day split 2005/07/27 17:15:09 (permalink)
    I tried this one from a previous post ...might be worth a try...

    MON (chest/triceps)
    Bench press or weighted dips 4x6
    Inc bench press 4x6
    CG bench press or skullcrushers 4x6

    TUES (back/traps)
    Deadlift 4x5,4,3,2)
    Chins 4xmax
    BB rows or cable rows 4x6
    BB or DB shrugs 3x8

    THUR (Shoulders/biceps/Abs)
    Military press or DB press 4x6
    Side lateral raises 3x8
    BB curl (straight or EZ) 4x6
    Crunches 3xmax
    Leg raises 3xmax

    FRI (Legs)
    Squat 5x 6,5,4,3,2
    SL deadlift 4x6
    Calf raise 4x10-15

    Sorry cant remember whose program it actually is.
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    Rodger
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    RE: 3 day to 4 day split 2005/07/27 17:26:43 (permalink)

    ORIGINAL: DC77

    I tried this one from a previous post ...might be worth a try...

    MON (chest/triceps)
    Bench press or weighted dips 4x6
    Inc bench press 4x6
    CG bench press or skullcrushers 4x6

    TUES (back/traps)
    Deadlift 4x5,4,3,2)
    Chins 4xmax
    BB rows or cable rows 4x6
    BB or DB shrugs 3x8

    THUR (Shoulders/biceps/Abs)
    Military press or DB press 4x6
    Side lateral raises 3x8
    BB curl (straight or EZ) 4x6
    Crunches 3xmax
    Leg raises 3xmax

    FRI (Legs)
    Squat 5x 6,5,4,3,2
    SL deadlift 4x6
    Calf raise 4x10-15

    Sorry cant remember whose program it actually is.


    looks good mate. I'm quite exicted that i'm going to try something else after a year of doing my current routine TBH!

    For me its going to be a toss up between weighted dips and flat bb bench (dont have a spotter but wouldnt mind trying flat BB again not done it for 2 years+I'd prob still like to carry on incline press.

    I dont understand the four or five sets of decreasing reps on deads and squats though? Dont want to go too low on either exercise, still being careful of lower back too!
    ..and chins 4 * max would adding weight say 4x6 be ok?

    Quite interesting that routine. you've got me thinking though

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    DC77
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    RE: 3 day to 4 day split 2005/07/27 17:36:20 (permalink)
    I perfer the weighted dips but that just me...

    Regarding the chins I normally find i struggle with them so have never been over about 3 sets of 5 but as you suggested hit 6 reps then add weight each time you hit 6 reps again.

    I think the low reps suggested for deadlift and squat is for building strength around a big compound movement. i note your comment about your back but i suffer with my back as well but find it worse when adding weight to deadlift and squats with a high rep count as form suffers when i get tired. With lower reps you add weight, get set and rip it up for a few reps with good manageable form.

    A new workout definetly helps with motivation
    #6
    Rodger
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    RE: 3 day to 4 day split 2005/07/27 18:06:26 (permalink)
    see what you're saying regarding reps for deads, but cant see me doing a 2 rep squat. I'm more interested in gaiing size, although ive obviuosly got strongers whilst i've been cutting.

    Does look a good routine to try, and i see what you mean about the motivation aspect

    BUMP

    (if possible)

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    Rodger
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    RE: 3 day to 4 day split 2005/07/28 10:03:32 (permalink)
    Does anyone else think the following is ok for me to start trying in a few weeks:

    MON (chest/triceps)
    Bench press or weighted dips 4x6
    Inc bench press 4x6
    CG bench press or skullcrushers 4x6

    TUES (back/traps)
    Deadlift 4x5,4,3,2)
    Chins 4xmax
    BB rows or cable rows 4x6
    BB or DB shrugs 3x8

    THUR (Shoulders/biceps/Abs)
    Military press or DB press 4x6
    Side lateral raises 3x8
    BB curl (straight or EZ) 4x6
    Crunches 3xmax
    Leg raises 3xmax

    FRI (Legs)
    Squat 5x 6,5,4,3,2
    SL deadlift 4x6
    Calf raise 4x10-15

    Your opinions Guys? Also Does anyone know whose routine it is?

    Cheers,

    Rodge

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    Rodger
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    RE: 3 day to 4 day split 2005/07/28 10:03:33 (permalink)
    why does this thing keep double posting
    post edited by BencherRdg - 2005/07/28 13:08:41

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #9
    Rodger
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    RE: 3 day to 4 day split 2005/07/28 10:03:33 (permalink)
    .
    post edited by BencherRdg - 2005/07/28 14:55:40

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    MonkFinger
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    RE: 3 day to 4 day split 2005/07/28 11:28:25 (permalink)
    hello there mate

    I was doing the following on a four day split, I liked it a lot.

    mon:
    squat, sldl, abs, obliques

    tue:
    dip, lat pulls (wide grip), db shoulder, lat pulls (close grip)

    thur:
    dl, leg press, calves

    fri:
    db bench, bb row, db incline, db row

    Its an upper/lower split. I guess you could do different set/rep combinations for the mon/tue as compared to thur/fri.
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    Rodger
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    RE: 3 day to 4 day split 2005/07/28 12:08:50 (permalink)

    ORIGINAL: df908

    hello there mate

    I was doing the following on a four day split, I liked it a lot.

    mon:
    squat, sldl, abs, obliques

    tue:
    dip, lat pulls (wide grip), db shoulder, lat pulls (close grip)

    thur:
    dl, leg press, calves

    fri:
    db bench, bb row, db incline, db row

    Its an upper/lower split. I guess you could do different set/rep combinations for the mon/tue as compared to thur/fri.


    hiya Nige,

    I'm not sure if i'd like that to be honest I'm trying to keep away from delts on chest day (or it would be 1 of 2 chest days in that case - or are the dips done upright for tri's?)

    I could try it maybe at sometime in the future though

    Its quite a unique routine by the looks of it - did you put it together yourself?

    ROdge.

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    TONY
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    RE: 3 day to 4 day split 2005/07/28 12:56:01 (permalink)
    i like you mate did not flat bench for a long time after failing to make any progress for a long time i binned it and did not flat bench for 1 year plus. i have now started again and am making amazing gains in strength on it. imho i would definately include it if you havent done it for a long time, you will love it. alsio i think yiour shopulder day looks a bit weak, i think you could get as much growth on your shouilders incorporating them into chest day and losing a few exercises. infact could you not just stop with a 3 day split, i looked at your plan and afterm moving it around it became a 3 day split. if you wanna lift more why not just keep the 3 day split but hit one of the workouts twice a week if you dropped a few exercises eg shrugs, curls then you shouldnt overtrain. train mon,tue,thur,fri whatever workout you do on monday you repeat on friday.
    post edited by tony1blue - 2005/07/28 13:02:31
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    TONY
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    RE: 3 day to 4 day split 2005/07/28 13:19:19 (permalink)
    just some food for thiught this is the routine i have been following and gaining well from

    workout 1
    squats
    bench press

    workout 2
    deadlifts
    push press

    do workout out 1 then day off then workout 2 day off and so on all done 5x5

    i feel it lets you concentrate on the big lifts without overtraining. get in the gym trrain hard then get out i love it. i know some people will criticise this for lack of arm work ect but i think it really does work.
    post edited by tony1blue - 2005/07/28 13:20:31
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    downandout
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    RE: 3 day to 4 day split 2005/07/28 13:45:27 (permalink)
    Hi this was my 4 day split, helped gain quite a bit of mass on either 5*5 4*6 3*8, 5*5 will enable you to use most weight so maybe more beneficial for gaining strength.

    Chest/triceps:
    Incline dumbell press
    weighted dips
    flat bb bench
    close grip bb bench

    Shoulders:
    Military press
    Arnold raises
    Side raises
    shrugs

    Back/biceps:
    Deads
    heavy bb rows
    wide grip chins
    cheat barbell curls

    Legs/abs:
    Squats
    sldl's
    leg raises
    weighted crunches
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    DC77
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    RE: 3 day to 4 day split 2005/07/28 14:50:31 (permalink)
    just remembered who suggested routine......Majestic Power.
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    Rodger
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    RE: 3 day to 4 day split 2005/07/28 15:01:10 (permalink)

    ORIGINAL: tony1blue

    just some food for thiught this is the routine i have been following and gaining well from

    workout 1
    squats
    bench press

    workout 2
    deadlifts
    push press

    do workout out 1 then day off then workout 2 day off and so on all done 5x5

    i feel it lets you concentrate on the big lifts without overtraining. get in the gym trrain hard then get out i love it. i know some people will criticise this for lack of arm work ect but i think it really does work.


    Its cetainly worked for you mate - looked at your progress photos earlier, but TBH i dont think there's enough variation for me.
    Cheers though fella

    Rodge

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    Rodger
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    RE: 3 day to 4 day split 2005/07/28 15:04:42 (permalink)

    ORIGINAL: shez

    Hi this was my 4 day split, helped gain quite a bit of mass on either 5*5 4*6 3*8, 5*5 will enable you to use most weight so maybe more beneficial for gaining strength.

    Chest/triceps:
    Incline dumbell press
    weighted dips
    flat bb bench
    close grip bb bench

    Shoulders:
    Military press
    Arnold raises
    Side raises
    shrugs

    Back/biceps:
    Deads
    heavy bb rows
    wide grip chins
    cheat barbell curls

    Legs/abs:
    Squats
    sldl's
    leg raises
    weighted crunches


    Hi Shez,

    I do quite like that routine except or the following:-

    I maybe want to start doing bi's after delts, yes i'd posted i did them chest etc but thats just recently, upto until 3 weeks ago i'd been doing them after back.

    Would arnolds be required after military press???

    Rodge

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #18
    Rodger
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    RE: 3 day to 4 day split 2005/07/28 15:06:38 (permalink)

    ORIGINAL: DC77

    just remembered who suggested routine......Majestic Power.


    ah!!!! you've virtually sold me the routine now!

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
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    downandout
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    RE: 3 day to 4 day split 2005/07/28 16:38:57 (permalink)
    If your body building, this routine is ideal, but i have adapted this to what muscle groups i want to do together.

    Likewise whatever routine you are using, you should adapt it so that is specific to YOU, and so you are comfortable doing it.

    The exercises shown should hit all the different areas of the muscle group they are aimed at, so provide maximum growth.
    #20
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