I started bodybuilding around 15 Oct 2014. I have gained already around 4 to 5 kg pure muscle . I can already lift 100kg dead lift for 10 reps, 80 kg squat for 10 reps and 50 kg bench press for 10 reps. By this speed I will be gaining around 5 lbs more muscle and lifting around 80 kg on bench press for 10 reps , 120 kg for 10 reps on deadlift and 100 kg on squat for 10 reps after two months. At that time can I switch to the 4 day split based on my strength level. My current three day split although is good but I want muscle definition as well. Is the M&S 4 day split good or Is there any other 4 day split for hypertrophy which I can use two months later ? When will be the ideal time in my case to switch to the 4 day split
My current 3 day split. Also I do 2 abs exercises on two days a week
bodybuilding.com/fun/lebrun16.htm
M&S 4 day split I want to switch to
muscleandstrength.com/workouts/22-4-day-split-bodybuilding-split-routine.html
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Thread: start a 4 day split
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01-05-2015, 08:13 PM #1
start a 4 day split
Last edited by cooldude20142; 01-06-2015 at 12:18 AM.
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01-05-2015, 09:11 PM #2
dont do it stick with somethin simple like this
Workout A
Squat-4x5,AMRAP
Bench Press-3x5
Pendlay Rows-4x5
Barbell Shrugs-3x8
Dips-3x5
Incline Press-3x5
Close Grip Bench-3x8
Barbell Curl-3x5
Dumbbell Curls-3x8
Abs
Workout B
Front Squats-3x5
Military Press-4x5
Deadlift-1x5+Shrugs
Power Cleans-3x3
Bent Rows-3x5
Pullups/Chinnups-3x8
Upright Rows-3x8
EZ Bar Curls-3x8
Skullcrushers-3x8
Abs
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