4 days split - need help

[etor2005]

Hi,

How those of you with normal day job divide your workouts so to spend reasonable time in the gym without sacrificing your family time?

Right now I'm doing Push/Pull/Legs routine (shoulders on legs day), so I'm in the gym three times per week. Now, each time I spend 2 to 2.5 hrs in gym (total time, including warm-ups, stretches, etc), so I want to reduce that to 1-1.5 hrs.

What would be best 4 days split for my purpose? I'd like to have 3-4 exercises for each body part, and I'm thinking about something like this:
Mon - chest
Tue - back+traps
Wed - rest
Thu - legs+shoulders
Fri - rest
Sat - biceps+triceps

Thursday would still be a rather long day, I suppose (long gym hours on Saturday is less of a problem).

Any thoughts?

[benh2]

Wendler 5/3/1. Basically an Upper/Lower performed over 4 days and if you don't díck around between sets and add a load of accessories on at the end, you'll be out of the gym in 75mins easy.

And FYI, don't do that split you've suggested. Just don't.

[TheViking1992]

I'm not really against "brosplits" or low frequency training... but don't waste an entire day just doing arms. Especially when you're pairing up a huge muscle group, like your legs with your shoulders.

[pretend]

I've been doing a slightly modified JTS upper/lower for 17 weeks now: http://forum.bodybuilding.com/showth...hp?t=160554001

I get up early to get it done before work. Takes me about 60 minutes if I'm quick and skip cardio, don't think I've been at the gym longer than 90 minutes. 4 days a week, 5 exercises per day:

Monday: bench*, row*, OHP, pull up, bb curl
Tuesday: squat*, SLDL, leg curl, decline crunch, flat bench leg raises
Thursday: OHP*, lat pulldown*, incline DB press, cable row, dips
Friday: deadlift*, leg press, standing calf, hyperextensions, decline crunch

* = ramping 5x5, rest are 3x10

I've been happy with the program, and managed to slowly work off 3-4% BF without much change in weight (just under 10% at 188lbs now).

[Squid24]

Hi,

How those of you with normal day job divide your workouts so to spend reasonable time in the gym without sacrificing your family time?

Right now I'm doing Push/Pull/Legs routine (shoulders on legs day), so I'm in the gym three times per week. Now, each time I spend 2 to 2.5 hrs in gym (total time, including warm-ups, stretches, etc), so I want to reduce that to 1-1.5 hrs.

What would be best 4 days split for my purpose? I'd like to have 3-4 exercises for each body part, and I'm thinking about something like this:
Mon - chest
Tue - back+traps
Wed - rest
Thu - legs+shoulders
Fri - rest
Sat - biceps+triceps

Thursday would still be a rather long day, I suppose (long gym hours on Saturday is less of a problem).

Any thoughts?

I don't think you understand the concept of a Push/Pull/Legs=all things legs..no shoulders. 3days on 1 day off. It's a 6 day routine, not a 4 day.

That is why it is for advanced lifters also, cause of lower frequency and most of the time higher volume.

You are better off on a proven program either a full body with MORE frequency or and Upper/Lower which still has more frequency than what you listed. A whole list of them in my sig.

[etor2005]

I've been doing a slightly modified JTS upper/lower for 17 weeks now:

I get up early to get it done before work. Takes me about 60 minutes if I'm quick and skip cardio, don't think I've been at the gym longer than 90 minutes. 4 days a week, 5 exercises per day:

Monday: bench*, row*, OHP, pull up, bb curl
Tuesday: squat*, SLDL, leg curl, decline crunch, flat bench leg raises
Thursday: OHP*, lat pulldown*, incline DB press, cable row, dips
Friday: deadlift*, leg press, standing calf, hyperextensions, decline crunch

* = ramping 5x5, rest are 3x10

I've been happy with the program, and managed to slowly work off 3-4% BF without much change in weight (just under 10% at 188lbs now).

Thanks, that's interesting.

[etor2005]

I don't think you understand the concept of a Push/Pull/Legs=all things legs..no shoulders. 3days on 1 day off. It's a 6 day routine, not a 4 day.

That is why it is for advanced lifters also, cause of lower frequency and most of the time higher volume.

You are better off on a proven program either a full body with MORE frequency or and Upper/Lower which still has more frequency than what you listed. A whole list of them in my sig.

Thanks. I wouldn't call myself an advanced lifter, nor it is in my plans to become one.

[ds4545]

Thanks. I wouldn't call myself an advanced lifter, nor it is in my plans to become one.

Then don't bother with splits, which are for the intermediate or advanced lifter whose no longer making gains on a full body. Do something like Starting Strength or Fierce 5. You'll make better progress and routines will stay around the hour mark at most in general

[Swedenboy33]

do upper/lower..