4 days a week bodybuilding split

Bigger Stronger Leaner
1

I’ve been lifting for 10 years, now 33 y old. I’ve been on PPL (5-6x week) for quite some time, but it became a chore after a while. I think 4x a week is max I can do these days. People recommend upper/lower but I never liked it.

What do you think about a “classic” 4x split below. My primary concern is that 1x week frequency is not enough. At least this is what most people say these days.

Each exercise 3 sets for 6-8 or 10-12 reps.

Mon Chest, triceps, abs

Bench press
Incline DB press
Cable crossovers
Tri extensions
Pushdowns
Hanging leg raises
Cable crunches

Tue Back, biceps

Bent over rows
Pulldowns
Seated rows
Barbell curls
Incline curls

Thu Shoulders, abs

Overhead press
Lateral raises
Bent over raises
DB shrugs
Hanging leg raises
Cable crunches

Sat Legs

Squat
SLDL
Leg press
Leg curls
Standing calf raises
Seated calf raises

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2

I’m currently doing a program which is a traditional split and have liked it. I’m switching over to a Torso/Limbs split. Basically Back/Chest/Shoulders and Legs/Arms. Never done it but I like the look of it.

At the end of the day I think the split is a means to an end unless you’re running a dedicated strength program. Look at total weekly volume, consistencyc effort. I think you can make anything work if those are in line.

3

If you don’t like upper lower, why not run Push Pull?

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4

Looks like a split alright.

5

x2 for push/pull

6

Frequency is Highly over rated. Even counter productive if you’re not a beginner, or not trying to build strength through practice.

If you’ve trained that way for years you owe it to yourself to try something else.

Dorian Yates and Phil Heath used 4 days, once per week frequency and they own 20% of the Olympias. So it “works.”

Give it a shot and see how it works for you.

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7

I think frequency is good… the more first sets you can do the better. But fatigue has to be accounted for too

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8

mon, tues, thurs there is crossover. you’ll be fine.

this is the only reason I would prefer upper lower, even though you don’t like it.
you can hit legs twice in your four day rotation. instead of once as you have it laid out.

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9

I land with @FlatsFarmer on this, and @throwawayfitness makes a good point about carryover.

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10

Thanks everyone. Im going to give it a try.

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11

Latest video about frequency.

Overlap counts!

For example

Chest one day and shoulders the other day counts like 1.5 shoulder workouts.

Biceps on chest day, plus a back workout later in the week is like 1.5 bicep workouts.

1.5 workouts per week is very, very nearly as effective as 2 sessions per week. And going over twice per week has almost no benefit.

3 Likes
12

Throughout my 40’s I did a 4 day split with overlap on upper body parts. I always felt that smaller body parts responded better to higher frequency.

A typical 4 day split looked something like this:

Monday: Back (with deadlifts for some lower body involvement) and Chest and a quick short Biceps pump like a set of 21’s at the end of the workout.

Wednesday: Legs

Friday: Chest and Triceps (or Biceps)

Saturday: Shoulders and Biceps (or Triceps)

Monday and Wednesday were never changed.
Friday and Saturday were a little more instinctive.

4 Likes
13

It’s about time the computer nerds caught up with lifters have known for awhile.

14

I am not nearly as accomplished as you RT_Nomad but even within my limited training experience this very much tracks with what I have found as well.

With all that said it seems to me 4-day per week is about the best frequency for me.