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  1. #1
    frankrom is offline Banned
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    4 DAY SPLITS -Whats yours?

    Hey guys, i'm currently working on my 3 day split which i've been doing for a while... Now i'm moving into a 4 day split and was hoping some people could post some layouts or their personal gym plan so i can take a look and grab some ideas etc. That would be great...

    So basically i'm asking for you guys to post you favorite BULKING 4 day split gym plan, PLUS what exercises and sets you do!

    Don't be shy...

    Cheers
    Last edited by frankrom; 07-18-2005 at 09:12 PM.

  2. #2
    Bigpup101's Avatar
    Bigpup101 is offline Senior Member
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    post your previous split, and then your new one....you can do a search and find alll the splits you need...i posted mine earlier this week, but here it is

    day 1 chest/tri
    day 2 back bi
    day 3 legs
    day 4 off
    day 5 maintanance day
    day 6 shoulders
    day 7 off

  3. #3
    ReX357's Avatar
    ReX357 is offline "Toughest & Best Looking Guy Around Here"
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    I'm not on a typical four day split now but when I was it looked like this:

    1 - Chest/Tri
    2 - Back/Bi
    3 - Off
    4 - Legs
    5 - Shoulders/Traps
    6 - Off

    Start over.

  4. #4
    frankrom is offline Banned
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    Yeah thats typically what i'm doing now... you guys care to share the exercises you do? and sets? that would be guage for me...

    Whatcha say!

    Thanks fellas

  5. #5
    fritz2435's Avatar
    fritz2435 is offline Member
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    Mon- Chest/Tri
    Tu- Off (abs)
    Wed- Legs/Calves
    Th- Off (abs)
    Fri- Shoulders/Traps
    Sat- Off
    Sun- Back/Bi

  6. #6
    The Dynasty is offline Junior Member
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    Mon: Back/bis
    Tue: Chest/Tris
    Wed: off-pray like a buddhist monk the night before Swolecat's leg workout
    Thur: Legs
    Fri: Shoulders/abs
    Sat: off-cheat day
    Sun: "Day of rest"

  7. #7
    Tags's Avatar
    Tags is offline Associate Member
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    -Chest/tri's
    -back/bi's
    -delts/traps
    -legs

    I don't do a "monday I do this, tuesday I do this" sorta thing, for me it depends on how fast I recover...

  8. #8
    frankrom is offline Banned
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    Yeah i hear you i very my exercises and reps all the time as well... but i was just seeking a rough layout thats all bud, but i understand.

  9. #9
    mekler's Avatar
    mekler is offline Associate Member
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    Monday - Chest/Tri
    Tuesday - Legs
    Wednesday - REST
    Thursday - Back/Bi
    Friday - Shoulders
    Sat & Sun - MORE REST

  10. #10
    kloter1's Avatar
    kloter1 is offline Southern Steel Bodybuilding
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    Quote Originally Posted by ReX357
    I'm not on a typical four day split now but when I was it looked like this:

    1 - Chest/Tri
    2 - Back/Bi
    3 - Off
    4 - Legs
    5 - Shoulders/Traps
    6 - Off

    Start over.
    ditto.

  11. #11
    BeerBaron's Avatar
    BeerBaron is offline Senior Member
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    chest/calves
    bi's/tri's
    shoulders/upper legs
    back/forearms
    off
    off

    Abs on all 4 days.

  12. #12
    frankrom is offline Banned
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    no one cares to share a rough outline of the exercises they do? :P

  13. #13
    unoigo's Avatar
    unoigo is offline Associate Member
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    May sound somewhat old but here's my current:

    Chest/ Tris
    - flat bench, incline bench, incline flys/ skull crushers, reverse grip press downs

    Shoulders/ Calves/ Abs - military press, lateral raise, bent over raises, shrugs/ seated calve raises, swiss ball crunches

    Back/ Bis - bent over rows, lat pull down, seated rows/ standing curls, hammer curls

    Legs/ Abs - squat, deads, extensions, curls, standing calve raises, swiss ball crunches

    I usually do 3 sets of a 8-10 rep range

    I too am not a Mon, Tues. etc. guy. This is a true 4 on 1 off split.
    Last edited by unoigo; 07-19-2005 at 09:01 PM.

  14. #14
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Day 1 Legs
    Day 2 Chest
    Day 3 Off
    Day 4 Back
    Day 5 Delts
    Day 6 Bi's/tri's
    Day 7 Off

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