Need a four day workout routine

[massiverocky]

Just got a gym membership.. will be able to train monday, tuesday, thursday friday and eat like a fat man at thanksgiving. Will train everything but i was wondering on wat days to do wat. Was thinkin bout pairing back and legs, chest and tris, shoulders and bis.. but this leaves me with one day free... any suggestions guys on wat you do or best works for u on a 4 day training week?

 

[Sub-Zero]

i do chest/bi legs/abs shoulders/tri back/forarms

 

[WalkingBeast]

Maybe something like this:

Day 1:Triceps/Biceps
Day 2: Back/Shoulders
Day 3: Legs
Day 4: Chest

Thats probabally what Id do if I had to split my routine into 4 days only. You can also mix in some of your rest days between the training days, that way you dont stay out of the gym 3 consecutive days. Hope that helps

 

[tzan]

I do:

mon-chest/front delts
tues-back/rear+side delts
wed-off
thur-legs
fri-bi's/tri's
sat-off
sun-off

 

[d3track]

chest/bis
quads/calves
off
back/hams
delts/tris/traps
off
off

 

[cwick0]

Maybe something like this:

Day 1:Triceps/Biceps
Day 2: Back/Shoulders
Day 3: Legs
Day 4: Chest

Thats probabally what Id do if I had to split my routine into 4 days only. You can also mix in some of your rest days between the training days, that way you dont stay out of the gym 3 consecutive days. Hope that helps

switch days 1 and 4 around and this would be perfect.

 

[Vash]

Mondays Chest and back

Tuesdays Legs, Abs, Lowerback (deads)

Wednesday Off

Thursday Biceps, Triceps, Forarms

Friday Off

Saturday Delts and traps

Sunday Off

 

[WalkingBeast]

switch days 1 and 4 around and this would be perfect.

That would be real good. I was thinking more along the lines of not taking any days off after the split is completed, but rather mixing the days off inbetween the split. Aslong as there are some rest days off between triceps and chest it should work fine.

 

[massiverocky]

alright cool i'm likin the advice so far........

problem...... training shoulders straight after chest day..... would i be hittin my front delts too much? my rear delts are already laggin

would this be betta?
Mon: Chest
Tue: Legs
Thu: back/shoulders
Fri: bis/tris

I really wanna build up my shoulders.. would training them twice be a bad move? then would i have to train back twice? was thinkin bout this possibly:
Mon: back/shoulders
Tue: bis/tris
Thurs:chest/legs
Fri:shoulders/?(back)?

 

[JKurz1]

alright cool i'm likin the advice so far........

problem...... training shoulders straight after chest day..... would i be hittin my front delts too much? my rear delts are already laggin

would this be betta?
Mon: Chest
Tue: Legs
Thu: back/shoulders
Fri: bis/tris

I really wanna build up my shoulders.. would training them twice be a bad move? then would i have to train back twice? was thinkin bout this possibly:
Mon: back/shoulders
Tue: bis/tris
Thurs:chest/legs
Fri:shoulders/?(back)?

From my experience, training a lagging bodypart on it's own day after a rest day yields the best results.......just my .02

 

[TRUEsoldier]

Like JK said, with the split you first said, you will train shoulders right after a rest day, so you will be pretty fresh, and if you hit them first when you work out, I dont really think you need to train them twice, and if anything, just take rear delts and add them to your chest day as well

mon chest/rear delts
tue legs/lower back
thurs Shoulders/ back
fri Bi's and Tri's

you kinda left out traps, forearms, and lower back but maybe you dont want to hit them directly

 

[JKurz1]

Like JK said, with the split you first said, you will train shoulders right after a rest day, so you will be pretty fresh, and if you hit them first when you work out, I dont really think you need to train them twice, and if anything, just take rear delts and add them to your chest day as well

mon chest/rear delts
tue legs/lower back
thurs Shoulders/ back
fri Bi's and Tri's

you kinda left out traps, forearms, and lower back but maybe you dont want to hit them directly

I like...........

M - Chest,abs,calves
T - Back
W - off
Th - Delts,traps
Friday- Legs
Sat - arms
Sunday - off

 

[TRUEsoldier]

I like...........

M - Chest,abs,calves
T - Back
W - off
Th - Delts,traps
Friday- Legs
Sat - arms
Sunday - off

I like that split too, but he has only 4 days, I dont see how people get a full body trained intensly in only 4 days a week, but whatever works, I love the gym, so the more the marrier

 

[anthrax]

I like that split too, but he has only 4 days, I dont see how people get a full body trained intensly in only 4 days a week, but whatever works, I love the gym, so the more the marrier

You train more than 4 days a week ?

 

[TRUEsoldier]

You train more than 4 days a week ?

fuck yea, its all about intensity, I like to ache all the time!!

I train 5 days now, I was training 6 days a week, but coupled with 12 hour work days 6 days a week, my body had no time to recover, so I dropped back to 5 days a week

 

[massiverocky]

Like JK said, with the split you first said, you will train shoulders right after a rest day, so you will be pretty fresh, and if you hit them first when you work out, I dont really think you need to train them twice, and if anything, just take rear delts and add them to your chest day as well

mon chest/rear delts
tue legs/lower back
thurs Shoulders/ back
fri Bi's and Tri's

you kinda left out traps, forearms, and lower back but maybe you dont want to hit them directly

dude, this is the split for me! finally... wats the diff between lower back exercises and upper back? squats lower back? deads?

 

[Tom Treutlein]

I would think you could do more frequency than this. You can train 4x a week Westside style, hitting all the muscles twice a week while significantly increasing strength and explosive ability. I'd say that's the way to go.

 

[Debaser]

Monday
Incline Bench
Row
Curl

Tuesday
Front Squat
Good Morning
Calf Raise

Thursday
Dip
Overhead Press
Supinated chinup

Friday
Leg Press
Romanian deadlift
Calf Raise



This isn't an ideal schedule but hey, you'll be hitting everything twice a week instead of once.

 

[Judo Tom]

debaser: have you ever used that? or you just guessing? I really like the way that looks on paper.. might switch to that NOW ive been doing full body routines and need a break

K your Way

 

[musclebosun]

at the moment i do this:
monday: back and biceps
tuesday: chest and triceps
wednesday: shoulders
thursday: legs
everyday: abs

The reasoning behind this is that working the first muscle group uses the second muscle group as a secondary and helps warm the second muscle up. i.e bench press hits chest but also involves the triceps and so forth. Hope this helps!

 

[TRUEsoldier]

dude, this is the split for me! finally... wats the diff between lower back exercises and upper back? squats lower back? deads?

theres lots of good ideas here, I would take one and try it for a few weeks, and see how it works for you...maybe you will like more of a westside style, like others suggest, but it depends on you body. As for the lower back/ upper back...huge differnce, your upper back is where alot of your size is of thickness and width, lower back, is where your core-strength lies, and is essential. Without a strong lower back, your whole body will suffer from it. Squats, essential for leg size and strength, dont leave these out, a huge mistake.
Deads, different styles ie. stiff legged, oly style, etc. depends on what you want to focus on. Stiff legged are more for your Hamstrings, while Oly style is for your back.

My work out routine just recently changed to this and I am loving it

Monday: Chest (light and speed), Back (width), Calves
Tuesday: Quads (light and speed), Bi's and Tri's, Abs (lower)
Wednesday off
Thursday: Chest (heavy), Traps, Abs(upper)
Friday: Quads(heavy), Hamstrings, Calves, Lower back
Saturday: Shoulders, Back (thickness), Abs (obliques)
Sunday: Off

this way I hit the big muscle groups (chest, back and quads) twice a week, with only 2-3 days seperating them, and the smaller muscles once a week, becuase they are also helper muscles for the major movements.
I plan on changing it again in about 6 weeks, but probably stick to the same concept, just change days up ya know. I hope all this helped

 

[Tom Treutlein]

True, that seems similar to something one would use with Westside. Well, just the concept of heavy and light days, really. Let us know how that goes for you, if you would.

 

[TRUEsoldier]

True, that seems similar to something one would use with Westside. Well, just the concept of heavy and light days, really. Let us know how that goes for you, if you would.

I track the hole thing in my journal bro!!!!