4 day split help

[ComeAtMe]

What would be the best 4 day split if i can only make it to the gym on...

Mon

Wed

Fri

Sat

Sun

I tried this...

Mon - Chest + Traps

Wed - Biceps + Triceps

Fri - Shoulders + Legs

Sat - Back + Calves

Sun - Low In Cardio

But found that after Fri workout my legs were stuffed to do Deadlift for back day.

Any suggestions would be great.

Cheers guys.

[madcatz]

shoulder/hamstrings

back/triceps

quad/calf

chest/bicep

is a good split, depends what muscle groups are lacking those ones you want to be fresh for so play around with order of program and or each day and see how tired each muscle group is and adjust it, depends how your ordering your exercises as well i.e chest,chest, or chest,bicep and the intensity and volume your using.

[devil_911]

Mon - Chest + Traps

Wed -Back + Calves

Fri - Shoulders + Legs

Sat -Biceps + Triceps

Sun - Low In Cardio

fixed

[Pseudonym]

Nice one, Devil. :nod:

[tinytraps]

Base your days off the major core lifts and youll be sweet.

Mon- Squat, quads, hams, calves

Wed- Bench press, chest+tris

Fri- Deadlift, lats, bis

Sun- Millitary press, shoulders, rear delts

Adequate rest in between days to allow max recovery. also get to put all your energy into the big lifts which give you your best bang for your buck.

[crazyfacials]

I do pretty much what TT has there (going back to 5/3/1)

day 1 - Squats day + work on quads/hams/calves/abs

day 2 - World bench day (chest+tri)

day 3- deadlifts (back + biceps)

day 4 - Military presses (shoulders + traps)

day 1 is sunday 2 = monday 3 = thursday 4 = friday

[lemon]

I agree with the above 2 posts.

Personally the day after deadlifts, my entire back is killing me. To try squatting after that I would be worried of losing support and crumbling, possibly.

[matt !]

Mon- Squat, quads, hams, calves

Wed- Bench press, chest+tris, abs

Fri- Deadlift, lats, bis

Sun- Millitary press, shoulders, rear delts, calves, abs

gonna try this, altered abit

[alwayslifting]

i would try something like this,

mon - chest , tris

wed-legs

fri-back , bis

sat- shoulders

sun - which ever is lacking, or cardio

worked well for me, seeing as your tris are worked with the chest, and the bis with the back,

or maybe do back on its own day and legs on their own day, and shoulders with bis,

should be savaging your back and legs with sqauts and deadifts, and they are taxing exercises, so might be better to do them on their own day.

my 2 cents

[TonganTerror]

TT has it down.... :nod:

If you can train another muscle group with legs you aren't training em hard enough!!

[ComeAtMe]

Mon - Chest + Traps

Wed -Back + Calves

Fri - Shoulders + Legs

Sat -Biceps + Triceps

Sun - Low In Cardio

fixed

I Tried this but feel my Legs + Shoulders day (Friday) takes way too long and i end up over training.

How would i change this to a 5 day split with optimal recovery for each muscle group with Sunday weights and legs n shoulders apart?

Cheers guys.

[Rookie]

Chest/bi

Quads

Back/tri

Delts/hams

[budge83]

Day 1- Chest & Back

Day 2 - Quads & Hamstrings

Day 3 - Shoulders & Remedial

Day 4 - Biceps, Triceps & Abs

Add calves, to your leg day if required

[train hard]

i wouldn't do an arm day on a 4 day split unless they where lagging and you really wanted to bring them up i would go with what Rookie said chuck in bis after chest and tris after back