HELP - Best 4-day split programs for strength with no legs.

[BigArch1]

Hi all,
I have been going to the gym for 4 months now and have seen excellent progress in my strength and aesthetics, however I am now starting to move into much higher weight classes and want to make sure I am doing what is best for my progress. For the last 3 months I have done a four day split where I repeat the same two push and pull workouts twice a week with no legs. I am not doing legs because I already play state league water polo 3 times a week and Australian Football twice a week, both of these sports (especially water polo) are extremely strenuous on the legs and as a result my legs are already massive and defined without ever doing leg days.

My question is: What is the best way to structure my workouts over 4 days to focus on building my upper body and target all my muscles equally?

Current Stats:
Height: 5"10'
Weight: 90kg
Age: 16
Bench: 100kg
Deadlift: 160kg
Squat: 135kg

Current Weekly Split:
Mon: Push
Tue: Football + Water Polo + Pull
Wed: Water Polo
Thu: Push
Fri: Pull
Sat: Football
Sun: Water Polo

[TolerantLactose]

I don't understand training for strength and avoiding muscles that are involved in your primary sports.

You also want a 4-day split when you're already playing your sports 4 days a week, which is another oddity.

[air2fakie]

You don't need to find "the best split", any proper setup is sufficient. And it's more important to focus the details of a program rather than the overall split alone.

[Sinfinia]

Soccer players squat, Football players Squat, Judokas Squat.

Practising in sports ABSOLUTELY means that you have to be SMARTER about your strength training in terms of managing fatigue, but by thinking your legs do not need work - you are being delusional. Especially when you are pursuing strength. (by choosing to neglect the muscles that actually make one strong?)

[MyEgoProblem]

S&d numbers are way down compared to your bench..

[coachcalande]

Hi all,
I have been going to the gym for 4 months now and have seen excellent progress in my strength and aesthetics, however I am now starting to move into much higher weight classes and want to make sure I am doing what is best for my progress. For the last 3 months I have done a four day split where I repeat the same two push and pull workouts twice a week with no legs. I am not doing legs because I already play state league water polo 3 times a week and Australian Football twice a week, both of these sports (especially water polo) are extremely strenuous on the legs and as a result my legs are already massive and defined without ever doing leg days.

My question is: What is the best way to structure my workouts over 4 days to focus on building my upper body and target all my muscles equally?

Current Stats:
Height: 5"10'
Weight: 90kg
Age: 16
Bench: 100kg
Deadlift: 160kg
Squat: 135kg

Current Weekly Split:
Mon: Push
Tue: Football + Water Polo + Pull
Wed: Water Polo
Thu: Push
Fri: Pull
Sat: Football
Sun: Water Polo

As an athlete as busy as you are, I can’t see why two full body lifts a week wouldn’t suffice.

Think push/pull/squat in one workout

Think push/pull/deadlift and leg press in other

But otherwise, there are other options such as a 3x week set up

Push/pull

Legs

Push/pull


The idea of just not training legs at all leaves push and pull however you want to fit it in I guess. 1-2 x week each

[air2fakie]

S&d numbers are way down compared to your bench..

Not really given his weight, all are kinda low. But he's also 16 apparently.