View Poll Results: Favorite 4 Day Split?

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15. You may not vote on this poll
  • Push Pull

    5 33.33%
  • Upper Lower

    8 53.33%
  • Full Body

    1 6.67%
  • Other

    1 6.67%
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  1. #1
    Registered User schoolstrength's Avatar
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    Favorite 4 Day Split

    Thoughts?
    balls
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  2. #2
    Registered User RapidFail's Avatar
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    My current split: FB, FB, L, U.
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  3. #3
    Unregistered User MyEgoProblem's Avatar
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    4x fullbody
    or 3x fullbody +1 dedicated gpp session
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  4. #4
    Registered User BeginnerGainz's Avatar
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    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.
    Last edited by BeginnerGainz; 02-23-2021 at 04:03 PM.
    Age: 28
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  5. #5
    Registered User WolfRose7's Avatar
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    Squat bench bench
    Deadlift bench squat
    X
    Squat bench bench
    Deadlift bench deadlift


    Not all comp or barbell necessarily. Just those movement patterns
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  6. #6
    Registered User leidenesLK's Avatar
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    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).
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  7. #7
    The Grammar Nazi BG5150's Avatar
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    1: Lower
    2: Upper
    3: Oly
    4: Sex
    --There are no stupid questions, just stupid people.

    --Are you eating while you are reading this? You should be... --hrdgain81

    --The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Originally Posted by BG5150 View Post
    1: Lower
    2: Upper
    3: Oly
    4: Sex
    1:Lower
    2:Upper
    3:Lol
    4:Fap uncontrollably

    FTFY
    Age: 28
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  9. #9
    Registered User TAWS6's Avatar
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    I hate them all.
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  10. #10
    Registered User DynamicDot's Avatar
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    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.
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  11. #11
    Han shot first! TolerantLactose's Avatar
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    Left/right x2
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  12. #12
    Registered User air2fakie's Avatar
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    No torso/limbs x2 enthusiasts?
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  13. #13
    Registered User kharneth's Avatar
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    How do you spread 4 full body days?
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  14. #14
    Registered User BeginnerGainz's Avatar
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    Originally Posted by kharneth View Post
    How do you spread 4 full body days?
    See my post above, #4. That is just one way.
    Age: 28
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  15. #15
    Registered User air2fakie's Avatar
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    Originally Posted by kharneth View Post
    How do you spread 4 full body days?
    SL doesn't have 4 fb days btw.
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  16. #16
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by kharneth View Post
    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.
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  17. #17
    Registered User kharneth's Avatar
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    Originally Posted by air2fakie View Post
    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!
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  18. #18
    Registered User air2fakie's Avatar
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    Originally Posted by kharneth View Post
    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.

    Originally Posted by kharneth View Post
    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.
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  19. #19
    Registered User Ghawk21's Avatar
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    Originally Posted by BeginnerGainz View Post
    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.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  20. #20
    Registered User air2fakie's Avatar
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    Originally Posted by Ghawk21 View Post
    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.
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  21. #21
    Registered User kharneth's Avatar
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    Originally Posted by air2fakie View Post
    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.
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  22. #22
    Registered User Ghawk21's Avatar
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    Originally Posted by air2fakie View Post
    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
    Bench: 365
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    Deadlift: 535
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  23. #23
    Registered User air2fakie's Avatar
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    Originally Posted by kharneth View Post
    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!
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  24. #24
    Registered User FeedinSeason's Avatar
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    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.
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