4 day split

[barnold12]

Hey guys, can anyone recommend a 4 day split routine for building muscle please? I am 16, failry new. Seen workouts that work biceps with chest, but then another will say tri’s with chest. A bit confused.

[Horizon92]

Just make one your own. I think its more important that you understand what you should be doing than just copying some random template.

If you insist on doing a 4 day split instead of full body, then you could do something like this:

Monday:

Squat 5x5
Lunges 3x12
Leg extensions 3x12
Ham curls 3x12
Leg press 3x12

Wednesday:
Bench Press 5x5
Incline bench press 3x12
Chest Press 3x12
Pushups 3xfailure
Flyes 3x12

Friday:

Deadlift 1x5
Pullups 3xfailure
Pulldowns 3x12
Dumbbell rows 3xfailure
Back extensions 3x12

Saturday:
Overhead-press 5x5
Lateral raises 3x10
Front raises 3x10 (superset with lat raises)
Planks 3xfailure
Leg raises 3xfailure
Barbell curls 3x12
DB curls 3x12
Hammercurls 1xfailure

I just wrote up this program as an example IF YOU WISH to just do something that has a wide variety of exercises while focusing on the important stuff like the squats, deadlifts, bench presses etc. What is important is that you have a plan for progression. What I've done here is basically given you a good set/rep scheme for beginners, and what I want you to do is add 5lb to your lifts every time or more depending on how you feel.

For the 3x12 stuff, what I suggest doing is once you manage to complete something 3x12, you go up in resistance, but down to 8 reps per set. So 3x12 becomes 3x8, and you add reps until you hit 3x12 - at which point you bump the weight up again.

Regardless if your goal is strength or size, the most important things to consider is

- Progressive overload
- Adequate intensity on workouts
- Adequate rest in between
- Adequate sleep
- Adequate nutrition (enough calories, protein, fat and carbs)

The individiual exercises aren't as important. Sure, programming is REALLY important, but for someone new, getting the basics down and sticking to them is MUCH more important. SO, I suggest don't think about this program or that program, focus on the stuff that matters. I.e the list I wrote just now.

Good luck

[barnold12]

Just make one your own. I think its more important that you understand what you should be doing than just copying some random template.

If you insist on doing a 4 day split instead of full body, then you could do something like this:

Monday:

Squat 5x5
Lunges 3x12
Leg extensions 3x12
Ham curls 3x12
Leg press 3x12

Wednesday:
Bench Press 5x5
Incline bench press 3x12
Chest Press 3x12
Pushups 3xfailure
Flyes 3x12

Friday:

Deadlift 1x5
Pullups 3xfailure
Pulldowns 3x12
Dumbbell rows 3xfailure
Back extensions 3x12

Saturday:
Overhead-press 5x5
Lateral raises 3x10
Front raises 3x10 (superset with lat raises)
Planks 3xfailure
Leg raises 3xfailure
Barbell curls 3x12
DB curls 3x12
Hammercurls 1xfailure

I just wrote up this program as an example IF YOU WISH to just do something that has a wide variety of exercises while focusing on the important stuff like the squats, deadlifts, bench presses etc. What is important is that you have a plan for progression. What I've done here is basically given you a good set/rep scheme for beginners, and what I want you to do is add 5lb to your lifts every time or more depending on how you feel.

For the 3x12 stuff, what I suggest doing is once you manage to complete something 3x12, you go up in resistance, but down to 8 reps per set. So 3x12 becomes 3x8, and you add reps until you hit 3x12 - at which point you bump the weight up again.

Regardless if your goal is strength or size, the most important things to consider is

- Progressive overload
- Adequate intensity on workouts
- Adequate rest in between
- Adequate sleep
- Adequate nutrition (enough calories, protein, fat and carbs)

The individiual exercises aren't as important. Sure, programming is REALLY important, but for someone new, getting the basics down and sticking to them is MUCH more important. SO, I suggest don't think about this program or that program, focus on the stuff that matters. I.e the list I wrote just now.

Good luck

Thank you, you have helped me a lot with my knowledge 😊I will give this a go and see how it goes, thanks once again!

[Vaypah]

Just do ICF/SL 5x5. Nothing beats simple linear progression programs as a beginner.