4 DAY SPLITS -Whats yours?

[frankrom]

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

[Bigpup101]

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

[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.

[frankrom]

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

[fritz2435]

Mon- Chest/Tri
Tu- Off (abs)
Wed- Legs/Calves
Th- Off (abs)
Fri- Shoulders/Traps
Sat- Off
Sun- Back/Bi

[The Dynasty]

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"

[Tags]

-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...

[frankrom]

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.

[mekler]

Monday - Chest/Tri
Tuesday - Legs
Wednesday - REST
Thursday - Back/Bi
Friday - Shoulders
Sat & Sun - MORE REST

[kloter1]

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.

[BeerBaron]

chest/calves
bi's/tri's
shoulders/upper legs
back/forearms
off
off

Abs on all 4 days.

[frankrom]

no one cares to share a rough outline of the exercises they do? :P

[unoigo]

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.

[dr.shred]

Day 1 Legs
Day 2 Chest
Day 3 Off
Day 4 Back
Day 5 Delts
Day 6 Bi's/tri's
Day 7 Off