Why not just start with something simple and adjust if necessary? You won’t screw anything up. A very generic 4-day split might be something like:
Chest
Back
Legs
Arms/Shoulders
Or split up leg days and have two of them. There’s no real best way - you just have to try it out and experiment. I promise you won’t “work one set of muscles to hard one day and screw up your gains” - work them hard every time and you’ll probably actually see gains.
You could always just read an article on here and try one of those programs for 8-12 weeks, too…
yeah dude just pick a split you like that makes sense. I like BP splits like:
Legs
chest
back
Forearms/calves/specialization
And then i get the appropriate arm lift in on each chest or back day. I also pop deadlifts and low back dependent lifts in on back day and save quad/ham dominant lifts for legs.
Just see what you like. I find upper lower 4-ways are the easiest to work with over the course of a week.
Yo that. If you go the upper lower way it really gives you opportunity during the last two workouts to fix any mistakes you made in the first two. that way you come out of the week knowing that you smashed all the muscle that you wanted to.
For example if you have a shitty front squat, hack squat, RDL workout on monday, because all kinda broads were rubbing themselves on you and trying to undermine your virtue, you can change up your next lower day so that you leave the week knowing that your legs got the work they need.
Whereas i find with only one leg day if you fuck it up you’re fucked unless you alter a bunch or the other days.
Good for carb cycling too because you get two legs days which are great opportunities for your CArb-days if you roll like that.
Do you plan on using all of those exercises in a given week, or are those just all the ones you have to choose from? Because you have far too many exercises for each body part.
What are your strength/weaknesses? More specifically, how much can you bench, squat, deadlift, pullup, etc.
If you aren’t fairly strong, then go with a 4 day upper/lower, and focus on increasing your main lifts. Then at the end of each workout you can throw in some extra stuff for different body parts, ex:
Lower Pull day:
A) Deadlift 5x5
B1) Lunge Left 3x10
B2) Lunge Right 3x10
C) Calves 4x15
D-Z) Then throw in as many “assistance” exercises as you want to hit the muscles that you think you need work on. So you can add in some leg extensions, leg curls, pull throughs, RDL’s, whatever. But your focus should be on the lifts that are going to give you the most of your results.
