4 day upper/lower split

[Leah]

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

[drlinda]

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

[smuggie]

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

[Rumbach]

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?

[Thunder]

Originally posted by Rumbach@Jul 11 2006, 10:33 PM
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?

Can I answer?

[Rumbach]

I already know your answer. :p

But yes, you can answer.

[Leah]

Originally posted by Rumbach@Jul 11 2006, 10:33 PM
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?

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 )

[atherjen]

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)

I love this split a lot!

[Rumbach]

Originally posted by Leah@Jul 11 2006, 10:21 PM
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 )

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

[Thunder]

Not necessarily. :p