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can someone recomend a 4 day split for mon/tue/thur/fri please

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robert1150
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2011/04/05 09:45:36 (permalink)
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can someone recomend a 4 day split for mon/tue/thur/fri please

can somebody advise a 4 day split for strength and mass that can be on a monday,tuesday,thursday and friday please.
 
thanks!!
 
#1

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    CitizenKane
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/05 09:59:25 (permalink)
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    Does it have to be a body part split?
     
    If I wanted to train 4 days a week I would definitely opt for an upper/lower split rather than a typical bodybuilding split, but it depends on what level you're at and whether you're natty or not.

    "Be adequate"
     
    #2
    robert1150
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/05 10:28:02 (permalink)
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    Hey CK!
    It can be whetever you think is best!
     
    yes im a natty at the moment,have been for over a year!
     
    im not a bodybuilder or anything close to being one,just a normal guy who enjoys weight training and pushing himself to get bigger and stronger!
    #3
    CitizenKane
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/05 15:21:16 (permalink)
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    Cool well in that case I would look at something along the lines of:
     
    Monday - Upper 1
    Bench Press
    Bent-Over Rows
    Dips
    Chin Ups
     
    Tuesday - Lower 1
    Squat
    Cleans
    SLDL
    Lunges
     
    Thursday - Upper 2
    Overhead Press
    T-Bar Rows (or any Row variation really)
    Incline Bench (DBs perhaps?)
    Pulldowns
     
    Friday - Lower 2
    Deadlift
    Front Squat
    Leg Press
    Hyperextensions
     
    That would cover all bases really. I've never actually done that routine but I plan to quite soon.

    "Be adequate"
     
    #4
    Vibora
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/05 17:02:16 (permalink)
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    ^ looks good to go!
     
    I'm currently using Lyle McDonald's generic bulking routine which is also a 4 day upper/lower split
    #5
    chrissy_boy
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/05 17:04:11 (permalink)
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    Monday - Biceps
    Tuesday - Biceps
    Thursday - Biceps
    Friday - Biceps
     

    post edited by chrissy_boy - 2011/04/05 17:07:00
    #6
    naththebeast
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/05 19:35:09 (permalink)
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    One posted by CK is perfect tbh, stick with that with some good food and rest and imo cant really go wrong



    #7
    robert1150
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/06 06:15:07 (permalink)
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    Thanks CK! looks a good routine, just a couple more questions please mate! I take it there isnt any need for direct bicept work as the bi's will get hit doing back? and also what set and rep range would you recomend for this routine bassed on strength and mass?
     
    thanks
    #8
    roey
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/07 12:14:15 (permalink)
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    Chest/Biceps
    • Incline Bench Press x 3
    • Flat Bench Press x 3
    • Incline Dumbbell Press x 3
    • Decline Dumbbell Press x 3
    • Incline Dumbbell Fly x 5
    • Seated Preacher Curls x 3
    • Standing Wide-Outside Curls x 3
    • Straight-bar Curls x 3
    • 21's x 3
    Day 2:
    Quads/Hamstrings
    • Squats/Smith Machine Squats x 4
    • Leg Press x 3
    • Standing Dumbbell Squats x 3
    • Leg Curls x 3
    • Calf Raises
    Day 3:
    Rest
    Day 4:
    Shoulders
    • Standing Lateral Raises x3
    • Standing Front Raises x 3
    • Shrugs x 4
    • Upright Rows x 3
    • Shoulder Press x 3
    Day 5:
    Back/Triceps
    • Lat Pull-downs x 3
    • T-Bar Rows x 3
    • Bent Over Rows w/straight bar x4
    • Pull ups x 2
    • Cable Pushdowns x 4
    • Close Grip Bench Press x 3
    • Skull Crushers w/dumbbells x 3
    • Cable Reverse Grip Pushdowns x 3
     
    post edited by roey - 2011/04/07 12:20:48
    #9
    PSN
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/07 12:37:50 (permalink)
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    Try this...
     
    Monday - Back/Lower Back
    • Machine Pullovers
    • Lat Hammer front pulldowns
    • Bent over barbell row
    • Dumb bell rows
    • Seated overhand cable row
    • Back hyper extensions
    • Dead lifts
    Tuesday - Delts/Traps/Triceps
    • Seated shoulder press with dumbbell
    • Standing side lateral raise with dumbbells
    • Single arm cable lateral raise
    • Bent over rear delt raise with dumbbells
    • Rear delts on machine
    • Shrugs
    • Tricep pushdowns
    • Lying barbell press
    • Reverse grip one arm pushdows
    Thursday - Quads/Hamstrings & Calves
    • Leg extension
    • Squat
    • Leg press
    • Kneeling single leg curl
    • Deal Lift
    • Standing calf raise
    • Seated calf raise
    Friday - Chest & Biceps
    • Incline dumbbell
    • Seated hammer chest press
    • Machine or dumbbells flyes
    • Standing dumbbell curl
    • Standing cable curls
    • Cable concentration curls
    • Forearm curls
     
     
     
     
     
     
     
    #10
    Drew Price
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/07 16:17:40 (permalink)
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    CK's routine is topping my list there.
     
    Having trained a lot of people using 4 dayers I can tell you for natural athletes it is hard to beat
    1) Upper: Push
    2) Lower: Hip dominant (deads, cleans, Rom DL, hams etc)
    4) Upper: Pull
    5) Lower: Quad dom (squats, lunge etc)
    #11
    Lew86
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/16 22:41:40 (permalink)
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    CK, I may be looking into switching to a full body as I've hit a wall with my regular training. I may have to swipe your suggested routine. What rep range would you consider aiming for 3x10, 4x8???
     
    Cheers
    #12
    Dajoco
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/16 23:11:06 (permalink)
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    This is the routine Im following at the moment. 
     
    Day 1 / Chest & Biceps   
    Bench Press    4 x 8 - 12
    Inclined Dumbell Press    4 x 8 - 12
    EZ Bar Curls or Dumbell Curls    2 x 8 - 12
    Dumbell Hammer Curls    2 x 8 - 12
       
    Day 2 / Back & Traps   
    Lat Pulldowns or Chins    4 x 8 - 12
    Bent Over BB Rows     4 x 8 - 12
    Low Pulley Rows - Close Twin Grip     4 x 8 - 12
    Dead Lifts    4 x 6 - 10
    Shrugs    4 x 10 - 15

    Day 3 / Shoulders & Triceps
    Seated Barbell Shoulder Press    4 x 8 - 12
    Low Pulley Rows - Wide Grip    4 x 8 - 12
    Side Lat Raises    2 x 8 - 12
    Close Grip Bench Press    4 x 8 - 12
    Skull Crushers or Cable Push Downs    4 x 8 - 12
       
    Day 4 / Legs   
    Leg Extension 4 x 8 - 12
    Squats    4 x 8 - 12
    Rack Pulls or SLDL's    4 x 8 - 12
    Calf Raises    4 x 10 - 20
    Crunches    4 x to failure
    #13
    downandout
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    Re:can someone recomend a 4 day split for mon/tue/thur/fri please 2011/04/17 19:02:15 (permalink)
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    Monday - Upper 1 
    Bench Press 
    Bent-Over Rows 
    Dips 
    Chin Ups 
      
    Tuesday - Lower 1 
    Squat 
    Cleans 
    SLDL 
    Lunges 
      
    Thursday - Upper 2 
    Overhead Press 
    T-Bar Rows (or any Row variation really) 
    Incline Bench (DBs perhaps?) 
    Pulldowns 
      
    Friday - Lower 2 
    Deadlift 
    Front Squat 
    Leg Press 
    Hyperextensions 
     

     
    What sort of rep ranges would you do with this?
    post edited by shez - 2011/04/17 19:03:51
    #14
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