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  1. #1
    Elite SuperBane's Avatar
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    Preference for a 4 day split?

    What do you guys think of an 4 day split such as:

    1.Chest
    2.Back
    3.Legs
    4.Shoulders

    or

    1.Chest
    2.Back
    3.Shoulders & Legs
    4. Bi's & Tri's

    Trying to change things up since I've a change in work schedule.

    Probably 2 on 1 off 2 on 2 off
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  2. #2
    Elite SuperBane's Avatar
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    Re: Preference for a 4 day split?

    Actually days 3&4 should be switched on at least the first one with respect to the hamstrings, DL on Back day.

    the second schedule could be like (2 on, 1 off, 1 on, 1 off, 1 on, 1 off)

    Yet you get the general idea.
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  3. #3
    Georgia
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    Re: Preference for a 4 day split?

    Do this! Love it

    Chest/Triceps on Monday

    Back on Tuesday

    Wednesday rest day

    Thursday legs/calves

    Friday shoulders and biceps

  4. #4
    Elite #TheMatrix's Avatar
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    Re: Preference for a 4 day split?

    mines

    mon chest/tricepts. tues. back/bis. ..wed shoulders/legs thursday back to chest and tris. each day is done with barbell and dumbbells combination. oh. fri abs and sat/sun. off.

  5. #5
    Senior Member Curiosity's Avatar
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    Re: Preference for a 4 day split?

    Originally Posted by sparticus View Post
    mines

    mon chest/tricepts. tues. back/bis. ..wed shoulders/legs thursday back to chest and tris. each day is done with barbell and dumbbells combination. oh. fri abs and sat/sun. off.
    So do you rotate through the 3 days, like would you start the following week with back/bis on monday since you did chest/tris on thursday? Or do you just double up on chest and tris?

  6. #6
    Elite #TheMatrix's Avatar
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    Re: Preference for a 4 day split?

    I dont continue the sequence. I double on chest and tris mondays are heavy weights after the 2 day rest and Thursday are burning days with high rep.

    but im going to alternate soon. such as one week just dumbbells. and following just bar bell

  7. #7
    Elite SuperBane's Avatar
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    Re: Preference for a 4 day split?

    I want to incorporate (tire flips, hammer strikes, parachute sprints, prowler runs, sled pulls/ tire pulls) along the way as well ...

    Thanks for the input guys! Sparticus, I already do a few sets for reps of Incline Bench on shoulder day. Emphasis focusing on a particular area I feel is lacking it is coming along nicely now.

    Georgia tha is more or less what I was thinking but flip flop the last two days to give hamstrings more "off" time.
    Eating like a savage again instead of a rabbit want to get my DL # back up and moving!
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  8. #8
    Elite mistah187's Avatar
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    Re: Preference for a 4 day split?

    Mon back and bis
    Tues rest
    wensday chest tris
    THurs shoulders
    fri legs.

    Try to keep ar least 72 hours between squats and deadlifts.
    Stay consistent!

  9. #9
    Elite RISE's Avatar
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    Re: Preference for a 4 day split?

    Mine goes:

    Chest/tri's n bi's
    Legs
    Back n Bi's
    Shoulders n calves

    2 days off and then repeat. I have weak bi's so i put in 2 workouts for them.

  10. #10
    Senior Member RedLang's Avatar
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    Re: Preference for a 4 day split?

    My split goes chest, quads/squats, upper back, shoulders, back/hamstrings, 2 days off.

    It works really good.
    I do now what others won't. So I can have later what others can't

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