Hello, I have been lifting for about 3ish months now. I have been doing 3 day splits full body. I however feel like I could benefit from 4 day splits but am lost on where to look for a proper routine. My main goal is to achieve a better physique overall. MY one rep max on bench is 150 lbs. I just started deadlifting and squatting a week ago so those are very low right now. Can anyone point me in the right direction for a solid 4 day split for a relatively new lifter? Or is my 3 day split okay for now? I have a home gym where I can do mostly everything except for workouts that include cable machines!
My 3 day split is basically the Greyskull LP routine.
Thanks in advance!
I should add that I am 24 and 162 lbs male.
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Thread: Best split for me? Novice lifter
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11-23-2021, 10:02 PM #1
Best split for me? Novice lifter
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11-24-2021, 03:04 AM #2
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11-24-2021, 05:02 AM #3
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11-24-2021, 05:13 AM #4
You’ll get a variety of opinions.
The typical response I give for the first split…upper…lower +arms
Monday and Thursday really focus your efforts on gaining strength in the big upper body pushes and pulls
Tuesday and Friday, focus on lower body, then take ten minutes to pump your bis and tris before calling it a day…
See below for an example:
Monday and Thursday
Bench
Incline
Rows
Lat pulldowns
Seated press
Upright rows
Situps
Tuesday
Squats
Leg press
Leg ext
Leg curls
Calf raise
Ez bar curls
Pushdowns
Friday
Deadlift
Leg press
Leg ext
Leg curls
Calf raise
Alt db curls
Skull crushers"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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11-24-2021, 10:08 AM #5
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