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4 day or 5 day split.

I've become 100% dedicated in bodybuilding and was wondering which of these splits is better.

xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

4 Day Split :              

Monday (Chest & Triceps)

Barbell bench press (8x10)

Dumbbell bench press (8x10)

Incline landmine press on knees (5x10)

Plate squeeze (3 sets)

Push ups till failure

Dips (5x6)

Dumbbell skull crushers (5x10)

V bar pushdowns (5x10)

Wednesday (Quads & Calves)

Squats (5x10)

Sissy squats (5x10)

Leg press (5x10)

Calf raise machine (5x12)

Calf raises with dumbbells (5x12)

Friday (Chest & Shoulders)

Barbell bench press (8x10)

Dumbbell incline press (5x10)

Incline landmine press on knees (5x10

Plate squeeze (3 sets)

Push ups till failure

Dumbbell Press (5x10)

Lateral raises (5x10)

Rear Delt seated rows (wide grip)

Hip huggers

Saturday (Back & Biceps)

Pull ups (5x8)

Deadlifts (5x10)

Lat pulldowns (5x10)

Row machine medium grip (5x10)

Ez bar curls (5x10)

Sliced curls (athlean x video)

Dumbbell curls (5x10)

 

5 Day Split :

Same as 4 day split but Back and Shoulders on Tuesday.

The reason i'm asking which one is better because i'm afraid the 5 day split will be too much

and might not give me enough time to recover. What do you guys think?

 

My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: xarnoldasx

4 Day Split :              

Monday (Chest & Triceps)

Barbell bench press (8x10)

Dumbbell bench press (8x10)

Incline landmine press on knees (5x10)

Plate squeeze (3 sets)

Push ups till failure

Dips (5x6)

Dumbbell skull crushers (5x10)

V bar pushdowns (5x10)

Wednesday (Quads & Calves)

Squats (5x10)

Sissy squats (5x10)

Leg press (5x10)

Calf raise machine (5x12)

Calf raises with dumbbells (5x12)

Friday (Chest & Shoulders)

Barbell bench press (8x10)

Dumbbell incline press (5x10)

Incline landmine press on knees (5x10

Plate squeeze (3 sets)

Push ups till failure

Dumbbell Press (5x10)

Lateral raises (5x10)

Rear Delt seated rows (wide grip)

Hip huggers

Saturday (Back & Biceps)

Pull ups (5x8)

Deadlifts (5x10)

Lat pulldowns (5x10)

Row machine medium grip (5x10)

Ez bar curls (5x10)

Sliced curls (athlean x video)

Dumbbell curls (5x10)

 

5 Day Split :

Same as 4 day split but Back and Shoulders on Tuesday.

The reason i'm asking which one is better because i'm afraid the 5 day split will be too much

and might not give me enough time to recover. What do you guys think?

 

My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.

If you do a 4 day split I'd recc some things. In my opinion just on Monday is way plenty for the chest and at that volume I'd say that's good for once a week. If you really want to hit your chest twice a week which has been proven a better frequency (some can argue) I'd cut monday in half and do the first moday and the second friday. That's a lot to recover from the way your chest is setup. Don't forget Hamstrings on wednesday. Just like the arm don't just work some of the leg muscle work it all. Maybe do Shoulders, abs and cardio on Friday?

 

5 day splits I feel are best for 1 body part a day if you do a once a week frequency. You can do twice a week but then an upper/lower split would be better with an ab and cardio day in the middle. Lots of ways to figure it but these are just my opinion like I said.

 

 

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

Appreciate the reply man! I might do the 5 day split like you recommended. The reason I don't do Legs more than once is because they're already my best muscle group as i've played sports my whole life. The plate squeeze and push ups till failure are just a finisher aswell so it's not much. I'll have to see and do some more reseach. Thanks

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

4 Day Split :              

Monday (Chest & Triceps)

Barbell bench press (8x10)

Dumbbell bench press (8x10)

Incline landmine press on knees (5x10)

Plate squeeze (3 sets)

Push ups till failure

Dips (5x6)

Dumbbell skull crushers (5x10)

V bar pushdowns (5x10)

Wednesday (Quads & Calves)

Squats (5x10)

Sissy squats (5x10)

Leg press (5x10)

Calf raise machine (5x12)

Calf raises with dumbbells (5x12)

Friday (Chest & Shoulders)

Barbell bench press (8x10)

Dumbbell incline press (5x10)

Incline landmine press on knees (5x10

Plate squeeze (3 sets)

Push ups till failure

Dumbbell Press (5x10)

Lateral raises (5x10)

Rear Delt seated rows (wide grip)

Hip huggers

Saturday (Back & Biceps)

Pull ups (5x8)

Deadlifts (5x10)

Lat pulldowns (5x10)

Row machine medium grip (5x10)

Ez bar curls (5x10)

Sliced curls (athlean x video)

Dumbbell curls (5x10)

 

5 Day Split :

Same as 4 day split but Back and Shoulders on Tuesday.

The reason i'm asking which one is better because i'm afraid the 5 day split will be too much

and might not give me enough time to recover. What do you guys think?

 

My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.

Great advice from Aaron. I see you made some changes and posted a new 4 day split too, which probably looks a bit better in terms of volume becuasse that was a lot for chest twice a week. I don't think a 5 day split is bad though. I'm actually using a 5 day split at the moment, which is a variation of the Cheat & Recover program. https://muscularstrength.com/cheat-and-recover

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