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Thread: new 4 day split?

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    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Cambridge, England

    new 4 day split?

    Hey Guys, want to know your opinion on this routine.

    I have done a 3 day legs/push/pull split for as long as I can remember now of very low volume so I think its just time for a change. Part of the reason is to maximise my motivation as I just lose interest on my other routine that I seem to be going back to time and time again.
    I joined a new gym the other day which is class, it looks like a open planned gold gyms. Its set in a massive warehouse and has a lot of cool stuff and the atmosphere is really good, full of hardcore trainers.

    So a new gym paying a monthly fee, has got me thinking about returning to a 4 day split, adding some direct shoulder work and upping the volume some. See what you think of the below. I also put my old routine below it for comparison.

    One thing that has me a bit wary is that when i did focus and be consistent with the old routine I made very good gains with it. This makes me think I should just get back on it and train hard. However maybe I really do need to make some major changes all over the place just to get me interested again. I kinda miss direct shoulder work.

    One idea is to start on the new routine today, and then once the gains slow down drop the volume back to the old one?

    new 4 day spit

    Day 1 - legs

    Squats 1 x 20
    Leg press 1 x 8
    Leg extensions 1 x 8
    leg curls 1 x 8
    Standing calve raises 2 x 15

    Day 2 - cardio

    Day 3 - chest & triceps

    Bench press 1 x 6, 1 x 10
    Incline dumbell press 1 x 6
    Incline flyes 1 x 8
    Dips 2 x 10
    French press 2 x 10

    Day 4 - cardio

    Day 5 - back and biceps

    Deadlifts 1 x 6, 1 x 10
    Chins 2 x 8
    T Bar rows 1 x 6, 1 x 10
    vbar pull down 1 x 10

    Olympic bar curls 1 x 6, 1 x 10
    One handed hammer curls 1 x 8

    Day 6 - shoulders/abs/cardio

    Smith Machine dumbell press 1 x 6, 1 x 10
    Side Lateral Raises 2 x 8
    crunches 2 x 10
    leg raises 2 x 10

    Day 7 - off

    My Old Routine

    Day1: LEGS

    Squats : 2 light warm ups followed by 1 x 20 rep (very hard breathing set)

    Leg press: 1 x 10 to failure

    Leg Extensions: 1 x 10 to failure

    Leg Curls: 1 x 10 to failure

    Standing Calve Raises: 2 x 20 to failure

    Day 2: Off

    Day 3: PUSH

    Bench Press: 2 x light warm ups

    1 x 4/6 to failure plus 2 forced reps.
    1 x 10 to failure

    Dips 2 x 10 to failure

    French press 2 x 8 to failure

    Day 4: off

    Day 5: PULL

    Deadlifts: 2 x light warm ups

    1 x 4-6
    1 x 10

    Chins : 2 sets to failure.

    T Bar Rows: 2 warm up sets

    1 x 6 plus 2 forced reps

    1 x 8/10 to failure

    pulldowns to the chest with v shaped grip: 1 x 10 to failure

    Standing straight bar curls: 2 warmups

    1 x 6 plus two forced reps

    1 x 10 to failure

    Standing hammer curls: 1 x 8 to failure

    2 x 10 weighted crunches
    2 x 10 leg raises

    Day 6 and 7: off
    Last edited by Joe Black; 06-27-2002 at 04:21 AM.

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