What is your favorite four-day split?

[ssun]

@jlrodriguez Upper/Lower for me doing 5/3/1 Boring But Big.

 

[jlrodriguez]

@ssun I did that for about a year! It definitely is super effective! I did get bored though, so I feel you there

 

[cloudsinthesky85]

@jlrodriguez I know this is old but for anyone looking back. Boring But Big is the name of the program, he's not just saying its boring.

 

[nathanjustice]

@cloudsinthesky85 Hi, just found this thread, would you recommend doing the Boring but Big split?

I currently do the following:

Day 1 - Chest, Back, Biceps 1

Day 2 - Shoulders, Legs, Triceps 1

Day 3 - Rest

Day 4 - Chest, Back, Biceps 2

Day 5 - Shoulders, Legs, Triceps 2

And have been wanting to switch it up, would the 531 split be more effective

 

[brnicholas]

@nathanjustice I'm actually about to start this split myself, except with chest and legs switched.

How'd you like it? And do you mind sharing your program?

 

[nathanjustice]

@brnicholas I’m actually moving to a new split next week, to PHUL. I wasn’t a big fan of that split, I’m still new to body building so I won’t actually share the program since it wasn’t very good. But I do think the split is fine as long as you do it better than I did.

 

[tryzub]

@ssun Thinking of starting this program. What's your experience with muscle mass and strength growth?? Thx!

 

[seitsem%C3%A4n]

@jlrodriguez ULUL

Or if you want more volume per session, what I'm doing right now.

Chest/ rear delts

Hamstrings/ biceps

Quads/ triceps

Back/ side delts

 

[thomas7897]

@seitsem%C3%A4n You still do this and do u recommend for beginners?

 

[seitsem%C3%A4n]

@thomas7897 I would not recomend this for beginners. Just because you probably should have a higher frequency. I'd try to hit everything twice a week at least as a beginner.

That being said consitancy/ enjoyment above all else. So if this (or something similair) is the only way you actually are going to train then do this.

 

[cooperkutaaa]

@jlrodriguez Bald Omni man just put out a new free 4 day program on his latest YouTube video. I just started it and I think I’m in love

 

[janedo]

@cooperkutaaa Hey there, I went looking for this program but couldn't find it. Can you link it for me?

 

[rodrique]

@janedo

Bald Omni man just put out a new free 4 day program

Yeah I also looked but I couldnt find it

 

[vgb87]

@rodrique

Bald Omni man j

What's up! This seems to be it: https://docs.google.com/spreadsheet...0wYJgEw_e3GPFtM7GQGbVfevE/edit#gid=1430233134

 

[burns7272]

@vgb87 That seems terrible, not enough volume at all

 

[maxwebxperienz]

@burns7272 and I don't see any tricep isolation which can be bad since I see many people who have triceps as a weak point

 

[burns7272]

@maxwebxperienz I don’t see much of anything

2 sets of chest? Wtf lol

 

[maxwebxperienz]

@burns7272 its very low volume so i think that it might be targeted more towards literal beginners who just started going to the gym. I dont see anything wrong with the split but the exercises and muscle groups are extremely questionable

 

[vgb87]

@janedo its in the comments of his videos

 

[kamikazemilkman]

@jlrodriguez If you want to do 4 days in a row, I would do Push/ Pull x2. So your push days includes squat movements/ quads, and your pull day includes hinge movements/ hamstrings.

If you feel like you have too much soreness from your first two sessions for your second two, make the first two more strength focussed and second two more hypertrophy focussed.

E.g

Push Strength
1. Squat 5x5
2. Bench 5x5
3. OHP 5x5
4. Optional accesories for quads/ chest/ shoulders/ tris

Pull Strength
1. Deadlift 5x5
2. Barbell row 5x5
3. Pull up or pull down 5x5
4. Optional accesories for hamstrings/ back/ bis

Push hypertrophy
1. Bulgarians 4x8
2. Dumbbell bench 3x12
3. Dumbbell OHP 3x12
4. As many accesories as you can fit in to your session

Pull hypertrophy
1. RDLs 4x8
2. Cable rows 3x12
3. Pull downs 3x12
4. As many accesories as you can fit in to your session