4-Day Mass Gaining Split

**SuperLift** · 04-09-2007, 07:27 PM

Just checking out my split here to make sure its decent. A few months back I changed from a regular 5 Day to a 4 day split. Im 6.2 at 208 lbs trying to pack on as much mas as possible this year then i'll cut next january or so. Hows it look for bulking up?

Sunday..........Chest
Monday..........Legs
Tuesday.........Rest
Wednesday.....Shoulders/Tris
Thursday........Rest
Friday............Back/Bi
Saturday........Rest

For those of you wondering, I work lats and traps in with my back workout. Ill usually work Abs in on either Sunday or Monday just ***ends on the mood im in. I do very little cardio maybe 1-2 times per week to try and keep my heart strong. Of course its at low intensity maybe 65-70%. Any suggestions?

**MFT81** · 04-10-2007, 11:32 AM

No, none at all,

your going to do great with that split, I wish others would learn from you that less truly is more.

If your diet is in check you'll make some great gains, congrats in advance

**gigem** · 04-10-2007, 11:42 AM

your workout is very similar to mine with the exception i do bi tris together and traps with shoulders i ll some say do traps on back i seem to get more gains on shoulders. ifeel it not an exact science not everyone makes the same progress on idedtical workouts but if yours does what mine has for me i had great gains good luck

**dookses** · 04-10-2007, 11:50 AM

I believe I will be using your split, haha. I just came off a 9 day break for spring break and I was looking for something a bit new. I like it.

Looks really good.

**jackman22** · 04-10-2007, 12:09 PM

Im sure you know this already that even with the perfect workout for your body without a diet it goes no ware. but to answer your question looks good for the workout part.

**slidellsimba2** · 09-04-2007, 07:53 PM

i know im digging this one up here, but what kind of rep count are you aiming for here, as well how many exercises should i be aiming for on each part??? i have been looking for something like this, but i am not too sure about the specifics on this workout..... any info would be great

**godkilla** · 09-04-2007, 09:37 PM

i have used very sim split a few months ago. i liked it alot and will def try it again.

**SwiftMove83** · 09-09-2007, 12:08 PM

looks good, ive been thinking of doing a split like that. need to switch it up soon.

**qualityclrk1** · 09-13-2007, 02:53 AM

not to sound like a broken record, but i like the idea. Push pull mechanics are in order as well and you seem to have time sufficient rest time- good luck

**Godson** · 09-16-2007, 12:51 AM

that split sounds god awful ..............

just kidding, good routine

**TexasX** · 02-08-2008, 02:11 PM

Sorry to bump an old thread, but this split sounds good, would it be okay to make the work out Monday-friday such as the following:

Monday..........Legs/chest
Tuesday.........Rest
Wednesday.....Shoulders/Tris
Thursday........Rest
Friday............Back/Bi’s/traps/lats

POST Work out: low cardio each weekeday

Sat/sun – low cardio only

The weekend, my time is typically spent with my wife & 3 kids, activities, sports, as well as I am invloved in many organizations and charities.

**domeyeahaigh** · 02-09-2008, 06:06 PM

i dont recommend cardio immediately pwo, if you are building mass...you need to be eating immediately after your workout, and legs/chest in the same day? no way...you should rethink this...i made a lot of gains with this

mon-legs
tues-chest
wed-back
thurs-triceps shoulder
fri-off ( or light n quick bicep work out)
sat-off
sun-biceps, hard..