Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

4 Day Split - how to structure

Author
milto
Senior Member
  • Total Posts : 135
  • Reward points: 6694
  • Joined: 2005/06/22 23:27:25
  • Status: offline
2009/07/14 10:59:40 (permalink)

4 Day Split - how to structure

All,
 
I want to do a four day split routine (Back/Biceps, Chest, Triceps, Shoulders, Legs).
 
The only days i can work out are Tuesday, Thursday, Friday and Sunday. 
 
In which case, how should I structure the workout (what body parts should i train on which day)?
 
Thanks,
Matt
#1

5 Replies Related Threads

    Boss Redd
    Pro-Member
    • Total Posts : 4133
    • Reward points: 7798
    • Joined: 2008/08/27 12:36:36
    • Status: offline
    Re:4 Day Split - how to structure 2009/07/14 11:40:05 (permalink)
    Tues - chest & tri's
    thurs - back (including deadlifts)
    fri - shoulders & abs
    sundays - legs

    I do a lot of push ups and sit ups. And I drink plenty of milk.

    #2
    Rocky
    Senior Member
    • Total Posts : 161
    • Reward points: 3712
    • Joined: 2009/07/05 20:20:27
    • Status: offline
    Re:4 Day Split - how to structure 2009/07/14 11:43:27 (permalink)
    As this is in the beginner section.......

     Wouldn't a 3 day split be better?

     Fri-Chest,shoulders,tri's
     Sun-Legs
     Tues-Back,bi's

     
    #3
    naththebeast
    Pro-Member
    • Total Posts : 4926
    • Reward points: 6201
    • Joined: 2008/06/17 22:42:46
    • Location: Brighton
    • Status: offline
    Re:4 Day Split - how to structure 2009/07/14 14:50:31 (permalink)
    Both of the above suggestions would be pretty good splits tbh, could do either although obv include biceps on back day (from boss redd's structure)



    #4
    dempsey
    Olympian Member
    • Total Posts : 671
    • Reward points: 6384
    • Joined: 2008/06/07 19:16:05
    • Status: offline
    Re:4 Day Split - how to structure 2009/07/14 18:59:53 (permalink)
    Monday rest
    Tuesday Back + Bi's
    Wednesday rest to recover from deads mainly.
    Thursday Chest + Tris'
    Friday Legs
    Saturday rest to recover from squats mainly.
    Sunday Shoulders

    All the upper body work is spread out so your not workinng it 2 days back to back.
    There's also a decent amount of time between Deads and Squats. 

    And the reasons I would have chest the day before legs and not shoulders is becasue on chest days virtually no lower back is usually involve where as on shoulders alot of heavy standing exercises can be used and also holding a bar on your back for squats with DOMS in your traps and delts is no fun!
    #5
    Boss Redd
    Pro-Member
    • Total Posts : 4133
    • Reward points: 7798
    • Joined: 2008/08/27 12:36:36
    • Status: offline
    Re:4 Day Split - how to structure 2009/07/14 23:19:44 (permalink)
    naththebeast

    Both of the above suggestions would be pretty good splits tbh, could do either although obv include biceps on back day (from boss redd's structure)


    oops forgot to add bi's

    I do a lot of push ups and sit ups. And I drink plenty of milk.

    #6
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5