4 day upper/lower split

Discussion in 'Training' started by Leah, Jul 12, 2006.

  1. keneth

    keneth Banned

    3
    0
    0
    That's my weekly routine of my workout, Chest, shoulder and arms is my favorite. I use to go for 6 days a week for workout I use to do barbell and chin ups. I use to do more but it is not possible for me to share more information here.
     
  2. MargotA

    MargotA Member

    83
    0
    6
    Awesome info, thanks!
     
  3. runnerstilskin

    runnerstilskin Member

    38
    0
    6
    Top secret workout?
     
  4. tracy1926

    tracy1926 New Member

    18
    0
    1
    Tremendously helpful. I do the four day split but I take two days off in between upper & lower body parts. Would that be considered a 6 day split?
     
  5. Inatic

    Inatic Ya Gotta Wanna! Moderator

    45,138
    1,391
    113
    its still a 4 day.
     
  6. Doyle

    Doyle New Member

    10
    0
    1
    I like the idea of this, but was wondering how I may go about incorporation a shoulder specialization into this - my medial delts are weak and puny!
     
  7. k8peezee

    k8peezee New Member

    13
    0
    1
    this has all made me realize how much money I have spent on not awesome trainers. High five to free help on this!
     
  8. ilovegreg05

    ilovegreg05 New Member

    13
    0
    1
    What I would do, is make delt movements a priority over other pressing movements. Then add some sort of finisher for your delts at the end of the workout, like a high rep seated side raise or some iso of the sort.

    This is just what I have off the top of my head, Erik has special things he likes to do with shoulders and backs so maybe he will chime in too!
     
  9. MissMeghan702

    MissMeghan702 New Member

    4
    0
    1
    Can anyone post a sample routine for the below split? For a somewhat beginner/intermediate. Ive read through all the comments, and unless I overlooked it - still having trouble putting together a proper routine. Any way to do this and hit the muscle groups twice a week instead of once? Or is that unnecessary?

    day 1 - upper horizontal push/pull (chest pressing & back rows)
    day 2 - lower quad dominant (squats)
    day 3 - upper vertical push/pull (shoulder pressing & lat pull variations)
    day 4 - lower hip dominant (deadlifts)

    How many days should I work calves/abs?
     
  10. Inatic

    Inatic Ya Gotta Wanna! Moderator

    45,138
    1,391
    113
    there were examples in the very first post.
     
  11. MissMeghan702

    MissMeghan702 New Member

    4
    0
    1
    Hmmm... Well I've read and re-read it a few times and it seems the examples were of the third split, which was divided more into both heavy and light days. So I guess I'm mostly confused about specfically which exercises will complete this routine, and of those which are most appropriate to lift heavy on, say 5x5 or 4x6, so on.
     
    Last edited: Jun 27, 2013

Share This Page