What is your favorite four-day split?

[purposedgrace]

@jlrodriguez upper lower 4 times a week or push pull legs 6 times in 10 days which will end up 5 times in some weeks.

 

[smars]

@jlrodriguez I named this the “Kerry Von Eric 4 Day Split”:

M - back, bi’s / T - chest, tri’s / W - off / T - legs / F - shoulders, traps, forearms / S - off / S - off

Back - behind neck pulldown, seated cable rows
Bi’s - barbell curls, concentration curls
Chest - dips, incline, flyes
Tri’s - Pulldowns, Lying Extensions, overhead extensions
Legs - Extensions, Leg Press, Leg Curls, Calves
Shoulders - behind neck overhead, side laterals, rear laterals
Traps - upright rows, shrugs
Forearms - behind back wrist curls

5 sets / 2 warmup 3 working / 8-10 reps

 

[mushka]

@smars Why no squats or deads

 

[bonnie99]

@jlrodriguez Full body push / pull. Been loving this

 

[alli_1106]

@bonnie99 I can’t believe I’ve never thought of that one. Great idea. I’m going to run with that when I switch it up.

 

[pacificjordan]

@bonnie99 Saw a video from Randumb Fitness mentioning this exact split. Seeing this comment has more than 1 year, have you modified or changed anything? He mentions in the video you could incorporate a separate arms/shoulders day (5th day) in case the 4 day split takes you too much time. How has your experience been? I might end up doing this starting tomorrow.

 

[bonnie99]

@pacificjordan I did this for about 3 months or so and I liked it a lot. Eventually tho I found my way back to a body part split just cuz I really enjoy honing in on one muscle group and wrecking it. Also I was in the gym for like 2 hours every workout tryana cover all my bases. I still think it’s good tho I was actually considering trying it again.