Alpha Moth
New member
I'm wanting to go to the gym a day a week more, because I enjoy it and have a lot of free time. The 3 day a week full body routine is getting boring.
What would be the best way about structuring a 4 day split?
I was thinking a upper/lower split,
A simple 4 day upper/lower.
Mon.
Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs (lol)
Wed.
Bench or DB Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10
Fri.
Deadlift Variant 2-3 x 5
Hack squat2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10
Sun.
Incline bench 3 x 10-15
Pullups 3 x weighted/15
Dips 3 x weighted/15
Lateral Raise 3 x 8-10 or something like this.
or something like this
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
3x Bench Press: 5-8 reps (might do push ups/flies or similar, because my shoulders scream on flat bench)
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
1x Deadlifts: 5 reps
3x Pullups: 8 reps
3x hack squat: 8 reps
2x Biceps Curls: 10 reps
Day 4
3-4x DB or Incline Press: 5-8 reps
3x Chest Dips: 8 reps (weighted)
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
I like the look of the first one the most, but the second would hit each muscle group twice a week. I changed the reps/some exercises around from the one i copied and pasted from bb. What do you guys who do 4 day splits do?
What would be the best way about structuring a 4 day split?
I was thinking a upper/lower split,
A simple 4 day upper/lower.
Mon.
Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs (lol)
Wed.
Bench or DB Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10
Fri.
Deadlift Variant 2-3 x 5
Hack squat2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10
Sun.
Incline bench 3 x 10-15
Pullups 3 x weighted/15
Dips 3 x weighted/15
Lateral Raise 3 x 8-10 or something like this.
or something like this
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
3x Bench Press: 5-8 reps (might do push ups/flies or similar, because my shoulders scream on flat bench)
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
1x Deadlifts: 5 reps
3x Pullups: 8 reps
3x hack squat: 8 reps
2x Biceps Curls: 10 reps
Day 4
3-4x DB or Incline Press: 5-8 reps
3x Chest Dips: 8 reps (weighted)
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
I like the look of the first one the most, but the second would hit each muscle group twice a week. I changed the reps/some exercises around from the one i copied and pasted from bb. What do you guys who do 4 day splits do?
Last edited: