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Thread: Four Day Split?
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05-30-2015, 08:06 AM #1
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Four Day Split?
Hi everyone, I have been doing five days a week for over 15 years years. The past year, I have been doing six days a week because I have split my legs up. Lately, I have been feeling exhausted and my CNS is taxed. Not sure if its because I work 10-12 hour days and eat low carb. I always feel better after a day off, so I am wondering if I should change up to four days. I still want to be able to do all the power lifts including squats, deads, cleans, and presses. I am wondering if anyone here has made the change with success. If you did, what did your split look like? Thanks in advance for any help.
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05-30-2015, 09:01 AM #2
I actually just switched to a four day split because of my schedule. Monday: Legs, Tuesday: Chest and Tri's, Thursday: Back and Bi's, Friday: Shoulders and power (cleans, deads, and kettlebells).
It's seemed to work pretty well for my. I keep up my intensity and on my compound lifts incorporate a modified rest-pause technique. After being in and out of the gym for the last two years my gains have gone up significantly moving to the four day split. Give it a try
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05-30-2015, 10:26 AM #3
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Obviously no Phil Heath, but I'm really enjoying my four-day split.
Monday
Quads
Squat 4x12,10,8,6
Hack squat 4x12,10,8,6
Db step up 4x12,10,8,6
Biceps
Chin up 4x10
Db incline curl 3x10,8,6
Alternating Hammer curls 3x10,8,6
Tuesday
Chest
Incline db bench 4x12,10,8,6
Chest dips 4x10
Cable crossover 4x12
Flat db flyes 4x12,10,8,6
Calves
Seated calves 4x10,8,6
Standing calves 3x15
Thursday
Hamstrings
SLDL 4x12,10,8,6
Leg curls 4x12
Back
Underhand bb rows 4x12,10,8,6
Pulldowns 4x10
One arm db rows 4x10
Wide grip cable row (overhand grip) 4x12,10,8,6
Friday
Delts and Traps
Barbell press 4x12,10,8,6
Db upright rows 4x12,10,8,6
Prone reverse db raise 4x12,10,8,6
Behind-the-back shrugs 4x12,10,8,6
Triceps
CGBP 4x10
Single db two-hand overhead triceps press 3x10,8,6
Rope triceps extensions 3x12,10, 8
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05-30-2015, 11:19 AM #4
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Thanks Curt! would you say you have better results or you are just maintaining?
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05-30-2015, 02:57 PM #5
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Well, I've been following a keto meal plan for months now. Dropped over 20 pounds and that's been my focus. The four days allows me to cover the body in a week and I have some flexibility by combining workouts if I miss a day.
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05-30-2015, 07:17 PM #6
Shelby on blue collar radio even mentioned that he does 4 days a week. I have been doing it for a year now and it's been great! Am about to head to the gym right now so I'll see if I can type it up later.
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06-02-2015, 12:16 PM #7
4 day splits will work well as long as you structure the days around your physique needs and train with adequate intensity. You can definitely push the intensity with a 4 days split a little more because of the extra recovery time.
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06-02-2015, 05:04 PM #8
I did 5 day split for many years, now I do a one day split. Every-other day is still 4 days out of 7. I feel way better this way and since I'm not competing, there is no reason to walk around sore and drained every day.
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06-06-2015, 07:55 AM #9
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Thanks do you have any examples of what your split looks like?
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