[reality218]

Hey guys just wondering what you guys thought of my 4 Day Split: Mon/Tues/Thurs/Fri..im looking to maintain my weight ...im eating 6-8 meals a day about 3100 calories ..im 5'9 205lbs...trying to focus alot on legs and back..

Monday: Chest/Biceps/Abs
Incline BB Bench ..Bar is warm up .. 8,8,8,6
Flat DB Press 8,8,8
Decline DB Fly 10,10,10
DB Pullovers 8,8,8
BB Curl 8,8,8
Incline Hammer Curl 10,10,8
Weighted Situps 3x10-12

***Tuesday: Legs HELP!!!!!!****
Squats 8,8,8,6,4
SLDL 10,10,8
NEED HELP WITH THE REST!!!!!

Wednesday:HIIT

Thursday: Shoulders/Triceps/Abs
Standing Overhead Press 4x5 (ramping to a top set of 5,increase poundages every week)
Lat Raises 10,10,10
Rear delt fly 10,10,10
CGBP 8,8,8
Weighted Dips 8,8,8,drop set with bodyweight right after 3rd set
Tricep rope pulldowns 10,10,10
Situps 2x20
Hanging Leg Raises 2x10-15

Friday: Back
Pullups 3x8-10 (warm up)
Deadlift 4x5 (ramping to a top set of 5)
Barbell Rows 8,8,6
Lat Pulldowns 10,10,8
Cable Rows 10,10,8

OR

Pullups 3x8-10
DL 4x5
Lat Pulldowns 10,10,8
Pendlay Rows 4x5-6

Saturday: HIIT
Sunday:REST

[miggitymags]

Don't like it..

You need to hit everything twice a week - especially legs and back if they are lacking..

You don't necessarily need more excercises for legs, just more volume.
Squats, Deads/SLDL are a must.

[EtienneDrums]

I did a 4 day split hitting every body part twice a week about 6 months ago and i had pretty good gains .

Day 1- Chest , Shoulder , Tri's
Day 2 - Legs , Back , Bi's
Off
Repeat 1
Repeat 2
Off
Off

Maybe it could help

[tps154]

disagree... you dont have to do 2x a week, although for bulking this would be desired. i used to do each muscle group 1x week and got big gains (i was doing high volume tho)

etienne... back and legs same day? i think thats way too much, legs are nearly 50% of all muscles in body. i would split that up.

i would add compound exercises to your leg day, lunges for hammys, hack or front squats for quads added to sldls and squats. although as miggity said more volume will do same thing, i prefer variation.

[miggitymags]

I can't remember where I read it, but it was research stating that the greatest gains in size/mass are achieved with volumes performed over a smaller frequency versus the same volume performed over a longer frequency - in other words, 5 sets for chest done twice a week is better than 10 sets performed once a week...

[tps154]

Originally Posted by miggitymags

I can't remember where I read it, but it was research stating that the greatest gains in size/mass are achieved with volumes performed over a smaller frequency versus the same volume performed over a longer frequency - in other words, 5 sets for chest done twice a week is better than 10 sets performed once a week...

interesting, i can understand the idea tho. this was very high volume training i did haha and for like 2 hours a day. thats the main reason i switched, read alot about "less is better" philosophy and did the 2x a week, currently on a HIT workout and love it.