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  1. #1
    aussie01 is offline New Member
    Join Date
    Dec 2010
    Posts
    16

    Smile 4 day split compound workout

    What is the best all round compound workout for strength gains on a 4-day split? including push/pull?

    i am currently on a 4 day split 5x5 but it doesn't focus on the push/pull

  2. #2
    aussie01 is offline New Member
    Join Date
    Dec 2010
    Posts
    16
    my current workout is

    Upper A
    Barbell Incline Bench Press - 3x5
    Weighted Chin-ups - 5x3-6
    Barbell Curls - 3x10-12
    Barbell Close-Grip Bench Press 3x8-12
    Weighted Sit-ups 5x10-12

    Lower A
    Barbell Squat - 3x4-8
    Barbell Low Box Squats 5x5
    Dumbbell Lunges 3x8-12
    Hyperextensions 3x8-12

    UPPER B
    Bent Over Barbell Row 3x6-10
    Weighted Dips (Chest Variation) 5x5
    JM Press 3x6-10
    V-bar Chin-ups 3x
    Weighted Hanging Leg Raises 3x8-12

    LOWER B[*]Deadlift 5x5[*]Leg Press 3x6-10[*]Front Squat 3x8-12[*]Good Mornings 3x5-8[/list]
    Suggested Schedule:
    Monday - UPPER A
    Tuesday - LOWER A
    Wednesday - Off
    Thursday - UPPER B
    Friday - Off
    Saturday - LOWER B
    Sunday - Off

    i am mainly looking for strength, some mass but i am mainly looking at cutting. My diet is fairly strict with only healthy food, mainly fish for protein source, no supplements and on my off days i do HIIT 30 mins

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