Putting together a 4-Day split for MASS!!

[RotorHead]

Whats up guys? Like the title says im trying to come up with the best work out for my schedule. I would like to do a 4 day split. I'm 5'11 and 180lbs. I want to do all the heavy compound movments like deads, squats, rows etc. Im going to go with a rep scheme of 4 sets 12-10-8-6. Heres what Im thinking...

Monday - Chest/Tris
Tuesday - Back/Bis
Wed. - Rest
Thursday - Delts/Traps
Friday - Legs

I would really like to do legs on like a tuesday because Im always sore the 2nd and 3rd day and id like to be sore towards the middle of the week so Im good on the weekends.

Someone experienced wanna help me with my exercises now? And also help with maybe switching around bodypart days to work best with my schedule?

[gmantheman]

If you want to do legs on tues, here are two splits.
Mon: Chest/Bi
Tues: Legs
Wed: Rest
Thurs: Shoulders/tris
Fri: Back
Or
Mon: Shoulders/Arms
Tues: Legs
Wed: Rest
Thurs: Chest
Fri: Back
I am currently doing the latter split, using the 5/3/1 method on overhead press, squats, bench and deads. This is just an example of my workout. It will change slightly from week to week.
Mon: overhead press 5/3/1
lateral raises 2-3x8-12
Close grip bench 4-5x6-12
barbell or dumbbell curl 4x6-12

Tues: Squats 5/3/1
leg press 4-5x10-15
step-ups or lunges 2-3x10-12
leg curls 3-4x10-12

Thurs: Bench 5/3/1
flat dumbbell 4-5x8-12
incline dumbbell or hammer strength incline 4x8-12
Fri: Deadlift 5/3/1
pullups vary sets and reps from week to week
1 arm rows or chest supported rows 4-5x10-12
shurgs 3-4x8-12

[BiG SEXi DAMAGE]

when massing i find a day on then day off sort off training gives most gains lets say DAY 1 chest/biceps DAY 2 rest DAY 3 legs then rest so on your nervios system will be better this way there for more growth as long as you are not a fairy in the gym an cause damage yeye

[RotorHead]

Ok awesome. Thanks for the input. i actually like your 2nd example better.

[RotorHead]

Ok here is a rough copy of my 4 day split. Tell me if im doing the exercises in the correct order to get the most out of my workout.
Monday - Shoulders/Arms
DB shoulder presses 4x8-12
Lying Rear lateral raises 3x8-12
Close grip bench 4x6-12
BB curls 4x8-12

Tuesday - Legs
Squats 4x6-12
Leg press 4x10-15
Lunges 3x10-12
Leg curl 3x10-12

Wednesday - Rest

Thursday - Chest
Benchpress 4x6-12
Incline DB rpess 4x6-12
Cable cross overs 3x8-12

Friday - Back
BB rear delt row 4x6-12
Wide grip lat pulldowns 4x6-12
stiff leg deads 4x6-10 (Should I do deadlifts first?)
BB shrugs 3x8-12

Sat-Sun - Rest

[RotorHead]

What day would be best to add in forearms? Id really like to hit them hard as well.

[stpete]

On your revised routine looks like monday would be the best day. At least that's when i'd do em.

[RotorHead]

On your revised routine looks like monday would be the best day. At least that's when i'd do em.

Ok. Should I do deadlifts first on back day? or is how I have it ok?

[gmantheman]

Ok. Should I do deadlifts first on back day? or is how I have it ok?

You could drop the leg curls on Tuesday and replace with straight legged or Romanian deadlift. In fact I may do the same. On Friday just do regular deadlifts and I would do them first.

[RotorHead]

Im not sure if doing deads twice a week is good... plus deads on leg day? omggg lol. Don't most people that life real heavy do deads every other week?

[gmantheman]

I guess it all depends on your recovery and how how you feel. Romanian deadlifts hits more glutes, hamstring and lower back to a degree same as straight legged but straight legged hits lower back more than the Romanian. I actually prefer the Romanian to the the straight legged. The conventional involves more quadriceps to drive the weight up and of course lower back, glutes and hamstrings. The thing you have to take in consideration is the weight used. Since you will be using less weight on the Romanian or straight legged, it will be less taxing on your body, so you should be GTG to do regular deads three days later. If not then one week do Romanian deads on leg day and drop regular deads on back day and the following week drop the romaian deads and do regular deads on back day.

[RotorHead]

Alright, thanks for the advice Ill remember that.

[boxingfan30]

Only thing i'd want to do is space your chest/tri and back/bi days as far from your shoulder day as possible since the front head will be hit on the chest day and the rear on your back day. Someone might have mentioned this already... i'm also paranoid because of messing up my shoulder already, but if you are doing everything with the correct form and such, then it shouldn't be a problem. I would only add to eat eat eat and sleep as long as possible. Maybe take some ZMA before bed. I always sleep pretty soundly when I take it. I've always wanted to stay more slim and fit, so these other guys can help you out better. Just a few things in case you hadn't thought of them.