post your 4 days splits

[brent_brent]

gday guys please post our 4 day splits i would luv to see the results of how people pair their muscle groups together

no this is not a joke and im sure there is a lot of other noobs that would be interested to so please no negitive comments if so just dont bother to post thanks

i also would like to know what the benefits of 3,5,6 day splits would be and the negatives

thanks brent

[YoungGunsNY]

Hm, well when I do follow my 4day split, when my diet remains the same everyday, it will follow something like this:
m-back&bis
tu-chest&tris
w-off
th-legs
f-off
sa-shoulders
su-off

^try to make sure that you don't work out 3 days in a row...

4 is best IMO because you're remaining highly active while allowing a lot of time for recovery

[PC650]

m: tri/back
t: off
w: bi/chest
th: legs
f: off
s: shoulders
s: off

[brent_brent]

im doin

m:chest/tri/abs
t:legs
wff
T:shoulders and traps
f:back/bi/abs

*days off = cardio for 20-30

[brent_brent]

whe do you guys train trap with back or shoulders i think when training traps the shoulders would get hit a bit so mayb traps/shoulders?????????? but then again the traps are not just those big ass muscles on the sides of your neck the behind the neck to in the back area lol im so not sure on this one as u can tell hahahahahah any ideas

[PC650]

i train trap with shoulders right now, but i usually change it to back every 2 months

[Reed]

Dorian Yates Blood and Guts training I've tried quite a bit

D1: Chest/bi
D2: legs
D3: off
D4: Shoulders/tri
D5:Back/traps

[terraj]

^^x2

[Older lifter]

Day 1; Chest/bi's
Day 2; Legs/ calves
Day 3; Off
Day 4; Shoulders/Tri's
Day 5; Back/ traps/ rear delts
Day 6; Off
Day 7; Chest etc again

Forearms are done on the arm days.

Opps just saw its about the same as the guys above

[n00bs]

Day 1 Full body emphasis squats
Day 2 Full body emphasis bench
Day 3 Full body emphasis deads
Day 4 Powercleans, jerks, lots of wanky exercises missed throughout the week..

I know you, your the dextrose man.

[the big 1]

Day 1 Full body emphasis squats
Day 2 Full body emphasis bench
Day 3 Full body emphasis deads
Day 4 Powercleans, jerks, lots of wanky exercises missed throughout the week..

I know you, your the dextrose man.

i dont understand ????

[the big 1]

glad so many use the 4 day split, 5 days is to many and 3 is being lazy (unless its HIT)

Mine is similar to many already listed, it would be good to see exercises aswell...

[brent_brent]

yeah would be nice to see the list of exercises people use too

[terraj]

glad so many use the 4 day split, 5 days is to many and 3 is being lazy (unless its HIT)

Mine is similar to many already listed, it would be good to see exercises aswell...

Blanket statements....got to love em.

[n00bs]

i dont understand ????

Well monday is squat day, with other exercises. Push press ect Maybe frotn squats...

Wednesday is bench program with MP and rows.

Friday is deadlift day with dips pullups pull downs

Saturday is stuff i missed throughout the week. Power cleans, jerks

[terraj]

Well monday is squat day, with other exercises. Push press ect Maybe frotn squats...

Wednesday is bench program with MP and rows.

Friday is deadlift day with dips pullups pull downs

Saturday is stuff i missed throughout the week. Power cleans, jerks

So you are doing shoulders on Mon and Wed. Chest on Wed and Fri. What type of volume and are you max lifting each workout?

BTW, your workout is what I would call split.

[n00bs]

Squats and push press = full body.

[terraj]

Squats and push press = full body.

Thats it? And you normally have so much to say....

[n00bs]

Im on an iphone what exActly do you want me to say..

My training finally caught up to my bad genetics.. Im not recovering from any more intensity.

But hey i dont have 4 forearm exercises and an arm day.

[Machdiesel]

Push/Pull/Legs rotating them Mon-Tue-Thrs-Fri like this

Mon-Legs Tue-Push Thrs-Pull Fri-Legs Mon-Push tue- pull Etc

[SuperLift]

Day 1 Shoulders
Day 2 Off
Day 3 Legs
Day 4 Off
Day 5 Chest/tri
Day 6 Back/bi
Day 7 Off

[bmit]

Current split:

1- legs/bis
2- shoulders/tris/traps
off (abs)
3- back/calves
4 - chest/forearms/rotators
off (abs)

[Damienm05]

I'm surprised to see so many of you guys putting emphasis on traps. I've never trained mine directly and they stay worked. Perhaps I'll see if they can take some more punishment.

[Matt]

Mon: Legs
Tue: Chest
Wed: Back
Thur: Shoulders

[PC650]

Mon: Legs
Tue: Chest
Wed: Back
Thur: Shoulders

u must have pinner ass arms lol.....

[bmit]

my traps come in pretty well naturally but I always throw 3-6 sets in there with my shoulders. Traps generally respond best to low reps

[PC650]

my traps come in pretty well naturally but I always throw 3-6 sets in there with my shoulders. Traps generally respond best to low reps

your one of the lucky ones

[only-juice]

Chest/tris
Back/bis
Legs/abs
Chest/tris

rotate and repeat.