4 Day Workout?

[cmarcell]

I'm basically looking to go to a 4 day workout. I'm not into powerlifting. I'm more into the bodybuilding aspect of lifting. I don't like the 5x5. I've run it twice. My body responds more with extra reps. And when I run a program I don't like, I lose interest...which of course isn't good.

I've been really thinking about a push/pull. I'm looking into putting that program together without doing too much, or too little.

Another option is the old Chest/Tri, Back/Bi, Shoulders, Legs or something like that. But I've been doing a 5 day a week program like that and feel like i'm stalling. I wanted to go back to working each muscle twice a week. Or at least 3 times every 2 weeks (3 days a week, A and B workouts like Push Pull).

Any other ideas. Remember I'm not looking for strength programs really. If anyone has a good push/pull, or workout that worked for them, feel free to drop an outline for me.

 

[automaticj5]

I usually pull one of these numbers...

Mon - chest
tues - back/bi
wed - legs
thur - shoulder/tri
fri - whatever I feel needs more -- chest and bicep prolly here

now -- I have been doing this a while and see gains still... I am THINKING about changing to

mon - chest
tues - back/tri
wed - legs
thur - shoulders/bi
fri - chest

then the next monday id do

mon - back/tri
tues - chest
wed - legs
thur - shoulder/bi
fri - back

then switch back to hit chest 2x the next week -- that way I hit chest and back 2x a week every other week -- Just an idea...

btw -- I throw abs in usually 3x a week.

 

[Seattleite]

I usually pull one of these numbers...

Mon - chest
tues - back/bi
wed - legs
thur - shoulder/tri
fri - whatever I feel needs more -- chest and bicep prolly here

now -- I have been doing this a while and see gains still... I am THINKING about changing to

mon - chest
tues - back/tri
wed - legs
thur - shoulders/bi
fri - chest

then the next monday id do

mon - back/tri
tues - chest
wed - legs
thur - shoulder/bi
fri - back

then switch back to hit chest 2x the next week -- that way I hit chest and back 2x a week every other week -- Just an idea...

btw -- I throw abs in usually 3x a week.

Chest the day after shoulders? Damn...

 

[Tatyana]

I am training four days a week and I really like it.

It gives me enough time to give myself an extra day break if I feel tired or if one bodypart doesn't feel recovered.

You could try the power/rep range/shock method of Eric Brosser as well, there is a link to the full workout in my comp prep thread in the women's section.

 

[automaticj5]

Chest the day after shoulders? Damn...

It is the second time for that week -- I usually do a bit different work out just to get some extra in for the chest... doesnt effect it to much -- when I did shoulder/tri before, that killed it.