What is your favorite four-day split?

[tiffanyj]

@jlrodriguez Chest & biceps (short head)

Legs & triceps (long head)

Back & biceps (long head)

Delts & triceps (lateral/medial head)

NOTE; I know many will ask why arms everyday. Small muscles like arms, calves , traps and abs has a much more faster recovery rate compared to big muscles. The main key to training arms everyday is alternating whoch head of the muscles is being targeted. Hence, what i have laid out.
Diet, supplements and sleep recovery also is a factor and must be on point.

 

[hannahjane]

@jlrodriguez I prefer two splits:

1) push pull with squats on push days and deadlifts on pull days. You can program this program as you want, so this can be more bodybuilding or powerlifting program.

2) SBDO for example:
monday (Main squat+dl accesory)
Tuesday (Main bench+ohp accesory)
Thursday (Main deadlift+squat accesory)
Friday (Main ohp+bench accesory)
After Main lift and accesory youre doing your bodybuilding supplementary work

 

[sunshine25]

@hannahjane This split sounds a good idea!! However dont you work hamstrings whilst squatting/bulgarian split squats etc?

 

[hannahjane]

@sunshine25 It depends of routine I'm running. If it's first option I work on my Hams on pull days. If it's second routine where deadlifts and squats are same day, my hams are included here

 

[chrisem]

@jlrodriguez 1 Shoulder and Trapz, 2 Legs , 3 Chest and Tris, 4 Back and Bis ,Off day , Repeat

 

[sebaceouscyst]

@jlrodriguez hi

i personally run:

Monday: Abs, Biceps, Triceps

Tuesday: Boxing Training (usually ab exercises too)

Wednesday: Chest and Back

Thursday: REST

Friday: Chest, Biceps, Triceps

Saturday: REST

Sunday: REST

At least 2 exercises per muscle group to failure and i do some treadmill and some form of leg exercise whenever i step foot in the gym ))

 

[freewasi]

@jlrodriguez Personally this works for me.
I'm currently doing 531 BBB customized.

The reason why I called this BBB customized is because I want to gain strength and at the same time grow muscles.

This is how it works.

Do your mainlifts normally.
On the BBB, feel free to do the 5x10 on an alternative main lift that you feel like you are lagging with.

Ex:
Monday
Bench Press 531
Dumbell Incline 5x10 or Cable Flys variation that hits lower pecs
My mids are already big and the upper and lower is quite lacking.

Tuesday
Deadlift 531
Lat Cable Pulls 5x10

Or

531 Pullup/Chinup
Deadlift 531

Thursday
Barbell Shoulder Press 531
Side lateral raise 5x10
Or
Do the usual shoulder press 5x10

Friday:
Squat 531
Bulgarian Squat 5x10
Or
The usual 5x10 Squat

Note:
I'm running
40%
50%
60%
50%
40%
On my BBB sets if i decide to just do the main lift as my BBB exercise

Summary:

Monday: Chest Triceps
Tuesday: Back Biceps

Thursday: Shoulders, Traps, Triceps, Biceps
(Basically any lagging part)
Which is 100% safer and easy on the shoulders
Friday: Legs, Abs

I don't recommend this on a cut.