The Correct Workout Split

[Kiwi Iron Sport]

OK, I am pretty new to the lifting game. have been doing rippetoe for the last 8 months and have seen some good increases in strength. I think it is time to move on to a new workout. I am working out at my apartment gym. They have a bench, a power rack and a good selection of weights. So I can only really use free weights.

What would be the best split if I wanted to work out say three or four times a week. I was thinking:

Workout 1: Back and Biceps

Workout 2: Legs

Workout 3: Chest, Triceps and Shoulders


What do you guys think? I would like to work out 4 time a week if possible. What would be a good split for that?

Thanks

[Grizvok]

Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Legs
Day 4 - Shoulders/Traps

[aguilar_2009]

Day 1
chest
back
shoulders


day2
legs

day 3
bi
tri
forearms

day 4
legs

day 5
chest
back
shoulders

day 6
OFF

day 7
legs

[:::JMANN:::]

there's nothing wrong with
quad/hams/calves
chest/delts/triceps
back/biceps/traps

you could workout 3-4x a week if you feel like it. you could either do once a week m/w/f or workout m/tu/th/f and that way you hit each 4x in 3 weeks for a little more frequency.

what us your main goal? you could also do a push/pull split 4 days a week too.

[otrebla]

3/week
chest-biceps-ham-calves
back-triceps-forearms
shoulders-quads-calves

[Kiwi Iron Sport]

Originally Posted by :::JMANN:::

there's nothing wrong with
quad/hams/calves
chest/delts/triceps
back/biceps/traps

you could workout 3-4x a week if you feel like it. you could either do once a week m/w/f or workout m/tu/th/f and that way you hit each 4x in 3 weeks for a little more frequency.

what us your main goal? you could also do a push/pull split 4 days a week too.

My main goal now is hypertrophy. Now that I have a base level of strength from doing rippetoe, I would like to get bigger

So I work out 4 x a week with the split you suggest, how does this workout look?

quad/hams/calves

Squats 4x12
Deadlifts 5x8
Front Squats 4x12
Calf Raises 4x12

chest/delts/triceps

Bench Press 4x12
Standing Military 4x12
Dips 4 sets
Incline Press 4x8
Skull Crushers 4x12

back/biceps/traps
Pullups 4 sets
Bent Over Row 4x12
Hammer Curls 4x12
Standing Barbell Curls 4x12


Anything I should add? (or remove?)

Thanks for your help.

[wallbuilder]

The thing I would look at changing in your program would be maybe to add in more back movements on back day. I would have some trouble growing much from only two movements. If it works for you great, if back starts lagging I would look at adding in more movements though. Good luck.

[Kiwi Iron Sport]

Good point. i will add 4 sets of T bar rows to back day.