4 Day Split Ideas?

[Stallina17]

Hey everyone.

This is my first post on here, but not my first lift so don't worry.

Always lifted through football at my high school but I'm about to graduate and looking for a new routine.

The one I'm currently doing is a 4 day split where it goes

Day 1- Upper Heavy
Day 2-leg light
Rest
Day 3- upper light
Day 4- upper heavy

My problem is that I'm also training for other obligations during college summers and I need more time to mix in adequate cardio and ab work. My current setup is just too long on each day.

Can anyone recommend a 4 day split to me that you like or prefer?

[Gunstream]

A. Chest
B. Back
C. Legs/Shoulders
D. Arms

Insert them as you see fit, and coordinate your cardio around legs.

[Qonix]

Hey everyone.

This is my first post on here, but not my first lift so don't worry.

Always lifted through football at my high school but I'm about to graduate and looking for a new routine.

The one I'm currently doing is a 4 day split where it goes

Day 1- Upper Heavy
Day 2-leg light
Rest
Day 3- upper light
Day 4- upper heavy

My problem is that I'm also training for other obligations during college summers and I need more time to mix in adequate cardio and ab work. My current setup is just too long on each day.

Can anyone recommend a 4 day split to me that you like or prefer?

wtf is heavy, light.. you always have to train heavy.
4 days split imho can be only upper/lower or push/pull

[Stallina17]

Heavy or light as in one day being compound movements and squats, bench, dead lift etc.

I go heavy everyday, thank you though for your intelligent input.

[Qonix]

Heavy or light as in one day being compound movements and squats, bench, dead lift etc.

I go heavy everyday, thank you though for your intelligent input.

still didn't get your plan. and don't get why you do upper 3x and leg only once

PS: you're not even close to 7%bf

[lonecricket]

Upper heavy first than maybe vary lower body with a squat routine

[El Mucho]

A. Quadriceps, Abs
B. Chest, Shoulders, Calves
C. Back, Hamstrings, Abs
D. Biceps, Triceps, Forearms, Calves

*I take 1 to 3 days off whenever I need them because if you're busy then off days take care of themselves, and I primarily use heavy compound lifts.

[Stallina17]

still didn't get your plan. and don't get why you do upper 3x and leg only once

PS: you're not even close to 7%bf

Day 4 should be legs heavy.

And I just got my body fat percentage done at the gym I go to and it was between 7 and 8. What makes you say that I'm not?

[Qonix]

Day 4 should be legs heavy.

And I just got my body fat percentage done at the gym I go to and it was between 7 and 8. What makes you say that I'm not?

they're probably taking it wrong. you're mostly around 10/11. that what comes from your profile pic

[Reynosskuz]

A. Quadriceps, Abs
B. Chest, Shoulders, Calves
C. Back, Hamstrings, Abs
D. Biceps, Triceps, Forearms, Calves

*I take 1 to 3 days off whenever I need them because if you're busy then off days take care of themselves, and I primarily use heavy compound lifts.

That sounds like the worst routine ever lol

[Stallina17]

they're probably taking it wrong. you're mostly around 10/11. that what comes from your profile pic

Ah damn, that's no good.
Can you see noticeable fat on me from my profile picture to be able to tell that? I'm pretty bummed if its really more like 10-11

[ganbris]

chest/tri
back/bi
leg
shoulder/arms

[Qonix]

Ah damn, that's no good.
Can you see noticeable fat on me from my profile picture to be able to tell that? I'm pretty bummed if its really more like 10-11

it's not that bad but you have to work hard to get 7%.
this is around 8: http://img.photobucket.com/albums/v2...r/100_0078.jpg
has more much muscles than you, but you can clearely see abs and some veins

me too.. i am 9 actually and much more ripped than ur profile pic. set my goal around 6

[Madone59]

You have a solid base and look pretty young. Why dont you try a program that has known success? i would recommend wendler's 5/3/1. it can be done as a 4 day split and will most certainly help weed out any wheel spinning.

And you are definitely not 7 or 8% bf. I would say 11% is about right.

[jon69]

You have a solid base and look pretty young. Why dont you try a program that has known success? i would recommend wendler's 5/3/1. it can be done as a 4 day split and will most certainly help weed out any wheel spinning.

And you are definitely not 7 or 8% bf. I would say 11% is about right.

Heavy Upper
Heavy Lower
off
Hypertrophy Upper
Hypertrophy Lower
off
off