4 Day Split

ThirdMan

Hi. I'm trying to design a 4 day split. I'm restricted to dumbbells and bench, a tricep bar and an EZ-Curl bar, so many of the routines available online don't really meet my needs. I guess I could replace the exercises that I can't do, but alas, I'm not sure what to replace them with.

I like this structure:

Day 1- Legs, abs,
Day 2- Chest, triceps, abs
Day 3- Back, biceps, forearms
Day 4- Deltoids, abs

Any advice...?

Cheers.

RMD

For day 4 I'd recommend adding in specific Trap isolation exercises. Although they are worked by back exercises, I still prefer to do isolation exercises on shoulder day to ensure they're fully worked.

To get a good idea of what exercises are possible I'd recommend going to bodybuilding.com. There's an option to filter exercises by muscle worked and equipment required. Filter it to what you have and you'll see a range of exercises available.

ThirdMan

Cool, thanks for your help. I'll check out that site now.

25215615

Example 4 Day plan could be as follows ...........

Day 1 - Lower Split - Quad Dominant (Squats, Lunges etc )
Day 2 - Upper Split - Vertical Push and Pull ( Shoulder Press and Chins and pulls)

Day 3 - Active recovery - Walking , Mobility etc

Day 4 or 5 - Lower Split - Hip Dominant ( Deadlift's, Glute Bridges, Hamstring work)

Day 6 or 7 - Upper Split - Horizontal Push and Pull ( bench and Rows)

You could add in some extra work at the end of your workouts such as arm or ab work or any lagging body part. Or supper set lifts such as deadlift with calf raises or squats with Kulrz if your push for time.

Justin10

Just seen isolation workouts being advised. Are compound lifts not better for starting out to build muscle?

Not saying OP is a novice or world class body builder.
Just curious as to why isolation was advised because I though compound lifts would be better building muscle.

cc87

First of all, like many things, it depends.

What exactly does the OP want to do? He says a 4 day split but why does he want this split? What does he want to gain with this split? What is his motivation for working out in the first place?

And obviously how is he limited by what equipment he has available?

The most important being why does he want to work out? Gain muscle, lose fat, improve speed/power, for sport?

25215615

IMO Muscle gain or fat loss should normally be the bulk of your workouts. Unless your body building or doing something specific.

IMO For a beginner basics lift are normally the best was to build muscle while adding in some isolation where it's needed.

By the workout the OP Has it looks like a standard bodybuilding workout.

cc87

25215615 wrote: »

IMO Muscle gain or fat loss should normally be the bulk of your workouts. Unless your body building or doing something specific.

IMO For a beginner basics lift are normally the best was to build muscle while adding in some isolation where it's needed.

By the workout the OP Has it looks like a standard bodybuilding workout.

Almost everyone prefers to do BB workouts when they are beginning working out.....doesnt mean its the most suitable for their goals

ThirdMan

cc87 wrote: »

First of all, like many things, it depends.

What exactly does the OP want to do? He says a 4 day split but why does he want this split? What does he want to gain with this split? What is his motivation for working out in the first place?

And obviously how is he limited by what equipment he has available?

The most important being why does he want to work out? Gain muscle, lose fat, improve speed/power, for sport?

cc87 wrote: »

What exactly does the OP want to do? He says a 4 day split but why does he want this split? What does he want to gain with this split? What is his motivation for working out in the first place?

And obviously how is he limited by what equipment he has available?

The most important being why does he want to work out? Gain muscle, lose fat, improve speed/power, for sport?

I guess I need to provide a bit more info:

I'm not a raw beginner. I've been working out since January, but I also have some previous experience over the past 10 years. So I'm fairly used to lifting, and I'm very strict in terms of form, getting enough rest, etc.

I want to work on a 4-day split because I'd like to spend more time on each muscle group, and I think I'm ready to add an extra day to my routine. I've already put on a bit of muscle, but I'd like to see more definition. I presume that's where the isolation exercises come in?

I like executing the different exercises so I'm keen on incorporating a few new ones. So far I've been using just dumbbells, but I want to make use of the new bars, if only to add variety and keep things interesting.

I want to build muscle and lose fat (don't we all), but I realise in terms of a routine I may need to emphasise just one of them. I've already lost quiet a bit of fat, so building muscle is more important at this stage. But I'll be incorporating cardio twice a week just to help burn of the remainder of that stubborn fat.

I suppose I'm looking for a 'bodybuilding' routine, incorporating isolation exercises, making use of the equipment I have and with muscle building being 70% of what Im trying to achieve.

Thanks.

25215615

ThirdMan wrote: »

I guess I need to provide a bit more info:

I'm not a raw beginner. I've been working out since January, but I also have some previous experience over the past 10 years. So I'm fairly used to lifting, and I'm very strict in terms of form, getting enough rest, etc.

IMO i would class you as a beginner still.[l/B]

I want to work on a 4-day split because I'd like to spend more time on each muscle group, and I think I'm ready to add an extra day to my routine. I've already put on a bit of muscle, but I'd like to see more definition. I presume that's where the isolation exercises come in?

Isolation work compliments a good program. Add in some isolation work at the end of your main lifts. So if you want to work on your arms add some arm exercises in at the end of your upper body days or superset them with some lower body exercises.
Your increase muscle mass quicker like this rather than just performing isolation on it's own.


I want to build muscle and lose fat (don't we all), but I realise in terms of a routine I may need to emphasise just one of them. I've already lost quiet a bit of fat, so building muscle is more important at this stage. But I'll be incorporating cardio twice a week just to help burn of the remainder of that stubborn fat.

IMO performing medium intensity cardio isn't going to help with burning stubborn fat. It will only hinder you muscle gain goals. Try performing some sprint's or hill sprint work. Some type of interval work would be better for fat loss than medium intensity cardio.
Best way I find is to cycle my carbs. On days that I train I eat more carbs. Then days I don't train and I do some active recovery like walking and mobility work. I just eat high fat and protein on these days. You will have far better results lowering body fat like that than trying to "burn" it off on a treadmill etc.

I suppose I'm looking for a 'bodybuilding' routine, incorporating isolation exercises, making use of the equipment I have and with muscle building being 70% of what Im trying to achieve.

Bodybuilding routines are for bodybuilders they don't work for the average gym guy. Your still new to lifting hence why you made some quick gains already. work on getting stronger with your main lifts then add in some isolation work on areas you want to improve.

Thanks.

.

Ronan91

Starting Strength. /Thread

ThirdMan

25215615 wrote: »

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Comprehensive advice. Cheers.