Wanted to see who has had success with a 4 day split routine. My gym is not the best so its difficult to anything involving supersets or anything out of the ordinary. Any help would be appreciated.
I’ve been using a 4 day split for the last 3 weeks. During that time I’ve made some of the best gains of my life. My split is:
Day1: deadlift 5x5 / Pull-down 5x5 / Shrugs 5x5
Day2: Bench Press 5x5 / Shoulder Press 5x5 / Dumbbell Lateral 1x15
Day3: off
Day4: Squats 5x5 / Leg Curls 5x5 / Calf Presses 5x5
Day5: Dips 5x5 / Triceps Push-down 5x5 / Barbell Curls 5x5
I’ve gained nearly 4 pounds of muscle in a little less than 4 weeks.
Hope this helps
-Uga
Thanks, looks like a good work-out will have to try. It looks like your hitting shoulders 2 days in a row,(shrugs and presses) but based on your gains doesn’t seem like it hurts you. Thnaks again and keep up the good work!