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  1. #1

    Best 4 Day Split?

    I only have access to the gym 4 days a week. What it the best split for size and with cardio as well. I'm 6'2 215 15% bf. THANX

  2. #2
    Join Date
    Aug 2006
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    us
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    Hey bro check out my similar post. I think you may find it helpful.
    http://forums.steroid.com/showthread.php?t=295378

  3. #3
    Join Date
    Sep 2004
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    Here is mine for this week

    Mon:Shoulders/Tris/Calves
    cardio PWO 20 min

    Tues:Back/Hams
    cardio PWO 20 min

    Wens:Off

    Thurs: Cardio 45-50 mins low intensity
    (In the PM, dont have time to get up on empty stomach)

    Fri:Quads/Calves

    Sat:Chest/Bis/Forearms
    Cardio PWO 20mins

    Sun:Am Cardio.

  4. #4
    This is what I do:

    Mon. - chest, triceps, and 30 min cardio

    Tue or Thu legs (quads, hams, calves)

    Wed - back, biceps, and 30 min cardio

    Thu - legs if not done on Tue

    Fri - shoulders, 30 min cardio
    Last edited by thermo71; 06-21-2007 at 12:48 PM.

  5. #5
    Join Date
    Apr 2004
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    In the gym
    Posts
    1,569
    here is a descent 4 day split:

    day 1
    chest/ tri

    day 2
    back/ bi

    day 3
    legs

    day 4
    shoulders

    Arms are done minimally. Maybe 6 sets total because they get worked real good with back/ chest.

  6. #6
    Join Date
    Aug 2005
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    mon chest/tris
    tue legs
    wed off
    thu delts/traps
    fri off
    sat back/bis
    sun off

    can do cardio on off days as well or cardio am and workout pm or even the other way around.

  7. #7
    Join Date
    Mar 2007
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    New York
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    Quote Originally Posted by godkilla
    mon chest/tris
    tue legs
    wed off
    thu delts/traps
    fri off
    sat back/bis
    sun off

    can do cardio on off days as well or cardio am and workout pm or even the other way around.
    mine is very similar

    monday
    chest / bi
    tues
    leg
    wed off
    thur
    delt / trap
    fri
    back / tri

  8. #8
    Join Date
    Aug 2005
    Location
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    Posts
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    Quote Originally Posted by Ajc330
    mine is very similar

    monday
    chest / bi
    tues
    leg
    wed off
    thur
    delt / trap
    fri
    back / tri
    i was recently thinking about switching mine up abit. something like this maybe.

    sun off
    mon chest/bis
    tue legs
    wed off
    delts/tris
    fri off
    sat back

  9. #9
    Join Date
    Mar 2007
    Location
    New York
    Posts
    1,303
    yeah i separated back and bi because i felt i was blastingmy arms too much in one day so i hit my biceps on monday and then again on friday doing back, still though my arms are having trouble growing as well as chest and my back and legs and tris and delts won't stop =(

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