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Thread: new 4 day split?

  1. #1
    Soon to be lean... Joe Black's Avatar
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    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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  2. #2
    Geordie The_Chicken_Daddy's Avatar
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    day 1 - dets, tris, bis (maybe stopping short of failure to avoid hindering push and pulling progression on other days)
    day 2 - thighs
    day 3 - rest
    day 4 - chest, abs
    day 5 - back, calves
    day 6 - rest
    day 7 - rest

    This is ok if you wanna keep interest. The pumps from an arm only day is fun
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  3. #3
    Baby Seal Clubber ElPietro's Avatar
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    How do you do a dumbell press using the smith machine?

    Do standing millies!
    Last edited by ElPietro; 06-27-2002 at 07:54 AM.
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  4. #4
    Soon to be lean... Joe Black's Avatar
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    ok at first it as smith then i changed it to dumbell.

    i forgot to remove the smith text
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  5. #5
    Baby Seal Clubber ElPietro's Avatar
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    Originally posted by ElPietro
    Do standing millies!
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  6. #6
    Soon to be lean... Joe Black's Avatar
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    Lp, I may just do that.

    My new gym has a proper power rack seperate to the squat rack and I remember liking military's standing.

    Only thing about standing militarys is its pretty hard on the lower back and with squats and deads I am wondering if it might be too much. But seated puts pressure on the lower back anyway, so I may just do em!
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  7. #7
    Baby Seal Clubber ElPietro's Avatar
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    If you keep your knees at a slight bend you will take most of the strain off your lower back. Just concentrate on keeping the bend consistant so you are not using your legs. But being able to use your legs is a good thing at times, as it is like being able to spot yourself.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  8. #8
    Banned Reinier's Avatar
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    if my routine fails im going after yours again

  9. #9
    Soon to be lean... Joe Black's Avatar
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    ok kinda revised a little!!

    I am starting tonight!

    Saturday - legs

    Squats 1 x 4-6, 1 x 8-10
    Leg press 1 x 8
    Leg extensions 1 x 8
    leg curls 1 x 8
    Standing calve raises 2 x 15

    Sunday - cardio

    Monday - chest & triceps

    Bench press 1 x 4-6, 1 x 10
    Incline dumbell press 1 x 4-6
    Incline flyes 1 x 8
    Dips 2 x 10
    French press 2 x 8

    Tuesday - cardio

    Wednesday - back and biceps

    Deadlifts 1 x 4-6, 1 x 10
    Chins 2 x 8
    T Bar rows 1 x 4-8, 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

    Thursday - shoulders/abs/cardio

    standing military press 1 x 6,
    Seated dumbbell Press 1 x 4-6, 1 x 10
    Lateral Raises 2 x 8-10
    crunches 2 x 10
    leg raises 2 x 10

    Friday - OFF
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  10. #10
    Administrator chris mason's Avatar
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    You just won't take my advice and do deads on leg day, will you?

  11. #11
    Soon to be lean... Joe Black's Avatar
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    lol nope!

    I just cannot get my heada round doing squats and deads on the same day. I see the reasoning, but I would rather take the benifit of starting both fresh than the extra recovery on the lower back.

    Anyway I trained shoulders tonight and it went awesome. I loved it.
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  12. #12
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    i dunno whether or not u guys agree with this or not but i have found that training deadlifts and squats INTENSELY in the same split routine is very hard to do. my lower back really wasnt recovering quick enough to be able to progress and avoid excessive stress on it. i dropped deads and just do squats and leg press now and ya know what, my physique has actually improved and lower back pain has also disappeared. my waist seems to have gotten smaller also, which gives me much more of a v-taper. just something for you to think about. trust me, you can hit those hammies just fine w\out the deads even though deads are a great exercise.

    dude u def. need to do some shoulder work, no matter what routine you're on. any sort of routine you are on, you should never avoid a bodypart even if they are being hit indirectly, like shoulders. seated db presses and db raises from all the diff. angles should do the trick.

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