Favorite 4 Day Split

[schoolstrength]

Thoughts?

[RapidFail]

My current split: FB, FB, L, U.

[MyEgoProblem]

4x fullbody
or 3x fullbody +1 dedicated gpp session

[BeginnerGainz]

4 day FB

Heavy back and legs, light chest, shoulders and arms

Heavy chest and arms, light back and legs

Rest then repeat then rest again. On the 6-day calendar instead of 7.

[WolfRose7]

Squat bench bench
Deadlift bench squat
X
Squat bench bench
Deadlift bench deadlift


Not all comp or barbell necessarily. Just those movement patterns

[leidenesLK]

Upper/Lower by far. Not a fan of training legs and upper body in the same session (beyond novice) if I’m doing any decent amount of volume. Also prefer to subject my tendons/joints to load 2x/week as opposed to 3-4x (beyond novice).

[BG5150]

1: Lower
2: Upper
3: Oly
4: Sex

[BeginnerGainz]

1: Lower
2: Upper
3: Oly
4: Sex

1:Lower
2:Upper
3:Lol
4:Fap uncontrollably

FTFY

[TAWS6]

I hate them all.

[DynamicDot]

Push (Chest)/Pull/Legs/Push (Shoulders/Triceps)

I use two push days to split between shoulders, chest, and triceps, assuming I am only working out 4 times a week. 6 times a week, I think it makes sense to do push/pull/legs twice.

[TolerantLactose]

Left/right x2

[air2fakie]

No torso/limbs x2 enthusiasts?

[kharneth]

How do you spread 4 full body days?

[BeginnerGainz]

How do you spread 4 full body days?

See my post above, #4. That is just one way.

[air2fakie]

How do you spread 4 full body days?

SL doesn't have 4 fb days btw.

[MyEgoProblem]

How do you spread 4 full body days?

You take your weekly load and spread it over4 days?
Its pretty much just that

My preference for 4 day.

Monday
squat1 and bench1 (bench 5)
Tue
dead1 and bench2 (squat 3)
Thu
squat2 and bench3 (bench 6)
Fri
dead2 and bench 4 (dead 3)

Do some upper back every session
Optional gpp work whenever

When you get more advanced or wish to spread weekly load over more lifts add the (next step) stuff in.

Generally if you have to ask tho, it's usually a little past your pay grade.

[kharneth]

SL doesn't have 4 fb days btw.

No offense, but you're awfully annoying. I followed SL for 18 months several years ago. I'm very aware of what it is and what it isn't. Not every question I ask pertains to me or to SL. Sometimes I'm looking for information for others, sometimes I'm looking for information because I'm a nerd and like to learn about things, sometimes my curiosity is piqued.

MyEgoProblem, I'm not asking because I'm planning to do it, I'm asking because I'm curious how it's done. I was mostly curious about the rest days. But it seems to be the same as any other 4 day split where it's lift, lift, rest, lift, lift, rest, rest, repeat. I do like that, though, it sounds very fun!

[air2fakie]

No offense, but you're awfully annoying. I followed SL for 18 months several years ago. I'm very aware of what it is and what it isn't. Not every question I ask pertains to me or to SL.

Thanks for clarifying you didn't mean to offend, means the world to me. I was trying to help remind you since you had a 2-page thread extolling the virtues of your modified SL 5x10 and only wanting to do those lifts, and criticizing those who thought it was a bad idea - but then all of your Qs since then have said otherwise.

Sometimes I'm looking for information for others

Tell your friend that you're also coaching for SL that none of the info you're giving him is in the program either.

[Ghawk21]

1:Lower
2:Upper
3:Lol
4:Fap uncontrollably

FTFY

pfft you guys trying to pretend you only giving fapping one day a week. **** needs to be hit at 7x frequency minimum.

[air2fakie]

pfft you guys trying to pretend you only giving fapping one day a week. **** needs to be hit at 7x frequency minimum.

Studies show low frequency, maximum intensity lead to more voluminous results.

[kharneth]

Thanks for clarifying you didn't mean to offend, means the world to me. I was trying to help remind you since you had a 2-page thread extolling the virtues of your modified SL 5x10 and only wanting to do those lifts, and criticizing those who thought it was a bad idea - but then all of your Qs since then have said otherwise.



Tell your friend that you're also coaching for SL that none of the info you're giving him is in the program either.

None of that is right, but okay. I'm sorry for hurting your ego by not listening to you in my thread. I don't need your reminders of what is and isn't in the program, but if you're going to keep up with your reminders I'll be sure to ignore them.

[Ghawk21]

Studies show low frequency, maximum intensity lead to more voluminous results.

My N=1 finds it best to hit it hard, fast and often. YMMV

[air2fakie]

None of that is right, but okay. I'm sorry for hurting your ego by not listening to you in my thread. I don't need your reminders of what is and isn't in the program, but if you're going to keep up with your reminders I'll be sure to ignore them.

Dude, you're the one complaining (see above) which is why I explained the reasoning. Do whatever you want, and good luck with 5x10 on a SL progression and all your added exercises!

[FeedinSeason]

I have always preferred splitting push and pull movements. My training is as follows:

Mon. Legs
Tue. Chest/Triceps/Push
Thu. Back/Biceps/Pull
Fri. Shoulders

Deads fall on my back day to allow as much separation from squats as possible. Same reason I separate chest and shoulder days - allowing as much recovery time for my delts/tris as possible.

My routine would probably be defined as 'powerbuilding'. Works well for me.