how to put together a 4 day upper/lower split

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

  1. Leah

    Leah Well-Known Member

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    I thought I already posted this when we first got here but I can't find it and it's not in the sticky so I'm posting it again so I can add it :dry:

    Ok...4 day upper/lower split...lots of way to do this:

    day 1 - upper body heavy
    day 2 - lower body light
    day 3 - upper body light
    day 4 - lower body heavy

    or

    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)

    or

    day 1 - heavy upper horizontal / light vertical
    day 2 - heavy quad / light ham
    day 3 - heavy upper vertical / light horizontal
    day 4 - heavy ham / light quad

    When choosing exercises....stick w/ the compound movements for all your heavy work....for the light work, depending on what it is, you can do a mixture of compound or isolation work. For instance....on heavy horizontal and light vertical as in example 3, I'd do heavy BB flat bench, but I'd choose either overhead DB presses or maybe DB laterals for the shoulder work

    If you feel you must work arms directly...and I don't think it's all that necessary....then stick one biceps exercise in on one upper body day and one triceps exercise in on the other.

    When choosing the number of exercises and rep ranges...I think 4 different exercises per day is good....5 might be pushing it...but it could work.

    Rep ranges will depend on which example you go w/...for your heavy compound movements....stick w/ reps under 6...some good sets x reps examples...5x5, 6x4, 8x3, 4x6. For your light work...rep ranges should be a little higher ...in the 8-12 range.

    So....for example...using split # 3, it might look like this:

    day 1 - bent BB rows, 5x5 .....flat BB press, 5x5 .....lat pulls, 3x8 ....db overhead press, 3x8 ...and if you want to work arms...bi's 3x10

    day 2 - full squat, 5x5 ....leg press or split squat, 3x8 .....leg curls, 2-3x10-12
     
  2. drlinda

    drlinda Member

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    Thank you. I was beginning to doubt myself but I have been following your suggestions. It has been very helpful.
     
  3. smuggie

    smuggie Maureen aka Mo

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    Yay! I was wondering why this hadn't been posted before.
     
  4. Rumbach

    Rumbach Member

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    Leah, when you are doing a 4 day split and your goal is weight loss, how do you add your SS or HIIT work? On off-lifting days, and if so, do you take at least 1 day off completely?
     
  5. Erik

    Erik Admin

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    Can I answer?
     
  6. Rumbach

    Rumbach Member

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    I already know your answer. :p

    But yes, you can answer.
     
  7. Leah

    Leah Well-Known Member

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    Um...I usually do HIIT on a training day and SS on an off day, because it fits well w/ carb cycling. And at least one full day off, yes.


    (is my answer any different from T? :p )
     
  8. Jen

    Jen Well-Known Member

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    I love this split a lot!
     
  9. Rumbach

    Rumbach Member

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    I was going to predict him saying 1 SS, 1 HIIT, on non-lifting days, one day off.
     
  10. Erik

    Erik Admin

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    Not necessarily. :p
     
  11. Leah

    Leah Well-Known Member

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    I was going to predict him saying 1 SS, 1 HIIT, on non-lifting days, one day off. [/b][/quote]
    I didn't realize you wanted how many


    ...assuming a 4 day split....I'm thinking 2 HIIT on training days and 1-2 SS...one being something like hills or intervals mixed w/ SS on off days

    if we're doing a full body....it's going to be different though :p
     
  12. Rumbach

    Rumbach Member

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    I don't think T has enough faith in my committment to assign 2 training day hiit sessions. :p
     
  13. Erik

    Erik Admin

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    :lol:
     
  14. donnajo

    donnajo Feeling Strong!

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    Well. are you gonna make this a stickie. Is that the right term?
     
  15. PowerManDL

    PowerManDL Banned

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    Me too, except I call it

    Chest/Tris
    Legs
    Shoulders
    Back

    just to make sure I get all the definition I need.
     
  16. maccamuscle

    maccamuscle Member

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    I didn't realize you wanted how many


    ...assuming a 4 day split....I'm thinking 2 HIIT on training days and 1-2 SS...one being something like hills or intervals mixed w/ SS on off days

    if we're doing a full body....it's going to be different though :p [/b][/quote]
    what's SS?
     
  17. Aaron_F

    Aaron_F A Grade Asshat

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    steady state
     
  18. Tearose

    Tearose Focused and On Fire

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    ok I don't really understand the horizontal / push/pull stuff, can you explaion to me why thats important and what it does please:p
     
  19. Leila

    Leila Member

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    I didn't realize you wanted how many


    ...assuming a 4 day split....I'm thinking 2 HIIT on training days and 1-2 SS...one being something like hills or intervals mixed w/ SS on off days

    if we're doing a full body....it's going to be different though :p [/b][/quote]
    You mean less cardio :confused:
     
  20. Leah

    Leah Well-Known Member

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    Me too, except I call it

    Chest/Tris
    Legs
    Shoulders
    Back

    just to make sure I get all the definition I need. [/b][/quote]
    lmao ...yeah...this one is slightly geigh.....should I take it out? :oops: :unsure: :p
     

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