Best 4 day bulking split

[Luigi]

since my other thread got sidetracked

whats a good bulking split for 4 days ?

usually train 2 on 1 off 2 on 1 off repeat

[Monarchking]

didn't follow the other tread

back/bi

chest/tri

quad/ham

delt/calves?

[Luigi]

didn't follow the other tread

back/bi

chest/tri

quad/ham

delt/calves?

good

umm yea thats pretty much the standard 4 day split im more looking for one that maybe splits legs up as it seems weird to do one day lower body and 3 days upper body

[Monarchking]

didn't follow the other tread

back/bi

chest/tri

quad/ham

delt/calves?

good

umm yea thats pretty much the standard 4 day split im more looking for one that maybe splits legs up as it seems weird to do one day lower body and 3 days upper body

I split hams n quads for the first few months of the year, found hamstring training fucken mint as, but found it harder to fully isolate the quads so have moved back to quads/hams. Just my experience this year.

[olympia]

What about

Back/Bis

Shoulders/Hams

Chest/Tris

Quads/ Calves

[Phedder]

If you want a bit more frequency for body parts could do upper, lower, off, upper, lower, off off. Using different exercises, reps, or techniques for the second upper and lower days. For example if you work in the 6-8 rep range the first two days, work in the 12-15 the next two. Or have one upper and lower day for straight sets, and the next pyramiding up and drop setting down, or incorporating supersets etc.

[PeterDolan]

Any reason for 4 days?

I'm a fan of the way Dorian did it.

Chest & Bi's

Legs

Off

Back & Rear Delts

Shoulders & Tri's

That way the smaller groups are a little fresher

[Luigi]

Any reason for 4 days?

I'm a fan of the way Dorian did it.

Chest & Bi's

Legs

Off

Back & Rear Delts

Shoulders & Tri's

That way the smaller groups are a little fresher

yea i just watched blood and guts last night

i have been giving each bodypart (chest,back,quads,hams,shoulders,arms) its own day but each muscle is only getting trained every 8+ day which is 2 long inbetween so wanna bring it back

[PeterDolan]

Fair enough, a little bit more frequency can go a long way.

[Luigi]

Fair enough, a little bit more frequency can go a long way.

yea ay, you tryd the dorian style of training before, i.e warmups then 1 max set ? good results ?

[PeterDolan]

Fair enough, a little bit more frequency can go a long way.

yea ay, you tryd the dorian style of training before, i.e warmups then 1 max set ? good results ?

I liked it alot actually

Pertaining to results, I'm not sure. Nothing measurable (didn't take measurements or photo's) but I loved the pump it got.

You'll need a spotter and perhaps 1-2 more sets in the last exercise or 2. I found having a extra set really helped with the intensity of the last set

[poos_n_wees]

A little different..

Quads, calves

Horizontal push/pull, bis

Off

Vertical push/pull, tris

Hammies, calves

[muscle99]

My four day split...

back, triceps

delts, traps, abs

chest, biceps

quads, hams, calves

[tinytraps]

Heres a 4 day split that worked for me

Monday Bench

Wednesday Bench

Friday Bench

Saturday Bench