My new 4 day split i decided.

[SVTMuscle*]

Starting Monday im gonna change into this 4 day split with just cardio and abs on 2 of the OFF days.


Day 1- Chest/Bi's
Day 2- Legs/Calves
Day 3- OFF (Cardio/Abs)
Day 4- Back/Calves
Day 5- OFF (Cardio/Abs)
Day 6- Shoulders/Triceps
Day 7- OFF


Supps; (other than the basics)
NO Xplode
Ergopharms AMP

[Canadiantiger]

I like it lots of rest.

[SVTMuscle*]

yeah im lazy












haha j.k i've been on a 6 day split and it's been kicking my ass so im gonna switch it up to 4 days, and just blast the shit out of the muscles that day i work them

[Pinnacle]

Day 1- Chest/Bi's
Day 2- Legs/Calves
Day 3- OFF (Cardio/Abs)
Day 4- Back/Calves
Day 5- OFF (Cardio/Abs)
Day 6- Shoulders/Triceps
Day 7- OFF

Honestly I don't like the order in which you are training muscle groups,and I know the case against training tris with chest...disagree with that too.Chest/Tri in my book...Back/Bi"s...so on...

Regardless...good luck with it

[SVTMuscle*]

I like doing Tri's on a different day from Chest so they can be at 100% when i hit them, i feel they get too fatigued when doing them with chest

[URMaster]

I like doing Tri's on a different day from Chest so they can be at 100% when i hit them, i feel they get too fatigued when doing them with chest

This is exactly why I like training Chest and tris together. After my chest routine my tris are already swolen and tired, I do 9 sets on tris and there completely exhausted.

[Pinnacle]

This is exactly why I like training Chest and tris together. After my chest routine my tris are already swolen and tired,.

EXACTLY!!!That is the whole idea.It's not the amount of weight you lift,it's how you lift it.By totally fatiguing the muscle, it sends the message to GROW!!

~Pinnacle~

[SVTMuscle*]

Day 1- Chest/Tri's
Day 2- Legs/Calves
Day 3- OFF (Cardio/Abs)
Day 4- Back/Bi's/Calves
Day 5- OFF (Cardio/Abs)
Day 6- Shoulders
Day 7- OFF
that beter?
Supps; (other than the basics)
NO Xplode
Ergopharms AMP
L-Arginine just added also

[MatrixGuy]

Day 1- Chest/Tri's
Day 2- Legs/Calves
Day 3- OFF (Cardio/Abs)
Day 4- Back/Bi's/Calves
Day 5- OFF (Cardio/Abs)
Day 6- Shoulders
Day 7- OFF
that beter?
Supps; (other than the basics)
NO Xplode
Ergopharms AMP
L-Arginine just added also

That's better, Pretty much like mine. Although i dont train calves twice a week.

[keth'naab]

I like hitting all muscle groups that need hit hard at least 2x per week. Much better muscle growth that way, IMHO. not really into those kinds of splits, personally.

[Kale]

EXACTLY!!!That is the whole idea.It's not the amount of weight you lift,it's how you lift it.By totally fatiguing the muscle, it sends the message to GROW!!

~Pinnacle~

I have always done it the other way, but I will take you advice oh wise one, and give that shit a try

[SVTMuscle*]

I like hitting all muscle groups that need hit hard at least 2x per week. Much better muscle growth that way, IMHO. not really into those kinds of splits, personally.

well thats what i have been doing. i cant think of a good 5 day split hitting both groups twice a week, i was sticking to 6 days a week for that, and i was getting to exhasuted by it

[Pinnacle]

Day 1- Chest/Tri's
Day 2- Legs/Calves
Day 3- OFF (Cardio/Abs)
Day 4- Back/Bi's/Calves
Day 5- OFF (Cardio/Abs)
Day 6- Shoulders
Day 7- OFF
that beter?
Supps; (other than the basics)
NO Xplode
Ergopharms AMP
L-Arginine just added also

Very nice...you did that just to make me happy,didn't you?...lol..

switch your back and leg days and you have a kick ass split happenin' thereReason you ask?Your delt will be much fresher with 4 days rest as opposed to get beat up on back day(#4) then hitting them on #6

~Pinnacle~

[SVTMuscle*]

I would do that... that makes sense, but then i'd throw in Bi's with legs so that Bi's are not right after Tri's and Chest, so I can get a arm workout mid-week to get a good pump


Day 1- Chest/ Tris
Day 2- Back/Calves
Day 3- OFF
Day 4- Legs/Bi's
Day 5- OFF
Day 6- Shoulders
Day 7- OFF


thats a pretty badass split!!!

[Pinnacle]

Day 1- Chest/ Tris
Day 2- Back/Calves
Day 3- OFF
Day 4- Legs/Bi's
Day 5- OFF
Day 6- Shoulders
Day 7- OFF


thats a pretty badass split!!!

Correct.It is an awesome split.I like

[SVTMuscle*]

nicccccce looking forward to this monday, hopefully i dont loose chest strength by hitting it only once a week now

[taiboxa]

shit bro.. u might as well do a push/legs/pull type of thing

chest/tri/shoulder

legs ALL OF IT

Back/Bi/Traps

3 days a week 4 days of rest = MAX Growth

[SVTMuscle*]

nah i need to do more than 3 days a week, i dont have enough energy for 3 bodyparts a day