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4-day split

F

fqqs

New member
Monday: Quads, Hams

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM

Leg extensions - 3 sets max reps with 12RM



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM



Friday: Shoulders, Calves

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What's your opinion mates?


My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8
 
Last edited:
fqqs said:
Monday: Quads, Hams

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM

Leg extensions - 3 sets max reps with 12RM



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Db fly - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM



Friday: Shoulders, Calves

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What's your opinion mates?


My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8
Click to expand...

Average split routine i guess. Could probably find it on bb.com if i looked hard enough so if thats what your into go for it lol. would be better if you included how long you've been lifting for, what your goal is etc
 
I didn't check it much as you seem to post a lot of programs. But if it suits you and you will keep it up for a few months at least then do it. Just make sure you have a good progression system in place and that you keep progressing.
 
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