4-Day Split for Strength and Size – What’s Working for You?

Training
1

Hello everyone!
I have been running a basic push/pull/legs split for a while, but progress has slowed a bit and especially on my main lifts. Thinking of switching to a 4-day split focused on strength + hypertrophy.

Current idea:

  • Day 1: Upper (heavy)

  • Day 2: Lower (heavy)

  • Day 3: Rest

  • Day 4: Upper (volume)

  • Day 5: Lower (volume)

Main goal is to improve compound lifts while still building size.

Anyone here had success with something similar, or would you suggest a different structure?

Appreciate any advice.

2

This is a good body part division for Powerlifting.

Day 1: Heavy Bench Press and Heavy Bent Over Rows
Day 2: Heavy Squats
Day 3: rest
Day 4: lighter upper body exercises
Day 5: Deadlifts and Hanging Barbell Cleans. Light Squats
Day 6: rest
Day 7: rest

Add assistance exercises where you like

BTW, you should only do heavy Deadlifts every other week. Do heavy Hanging Cleans on the light Deadlift day