Thoughts?
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View Poll Results: Favorite 4 Day Split?
- Voters
- 16. You may not vote on this poll
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Push Pull
5 31.25% -
Upper Lower
9 56.25% -
Full Body
1 6.25% -
Other
1 6.25%
Thread: Favorite 4 Day Split
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02-20-2021, 09:44 PM #1
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02-20-2021, 10:26 PM #2
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02-21-2021, 03:57 AM #3
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02-21-2021, 06:25 AM #4
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: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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02-21-2021, 06:54 AM #5
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02-21-2021, 10:23 AM #6
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02-23-2021, 12:01 PM #7
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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02-23-2021, 12:16 PM #8
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02-23-2021, 01:19 PM #9
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02-23-2021, 01:22 PM #10
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02-23-2021, 01:59 PM #11
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02-23-2021, 03:58 PM #12
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02-23-2021, 04:41 PM #13
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02-23-2021, 04:43 PM #14
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02-23-2021, 04:57 PM #15
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02-23-2021, 05:25 PM #16
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
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.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-23-2021, 05:56 PM #17
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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02-23-2021, 06:08 PM #18
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.
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02-24-2021, 05:11 AM #19
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02-24-2021, 05:20 AM #20
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02-24-2021, 05:22 AM #21
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02-24-2021, 05:27 AM #22
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02-24-2021, 05:30 AM #23
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02-25-2021, 06:23 PM #24
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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