4 Day Split Suggestions

[WildCard]

Hullo everyone,

After spending the last 6months trying out various programs, I have come to the conclusion I hate them. What I found I enjoy was a split routine over 4 days. Not sure why but it seems to motivate me a hell of a lot more.

So what I would like is some advice on which exercises I should be doing on what days and what muscle groups I should be training together on each day. My training days are: Monday, Tuesday, Thursday and Friday

What I found I enjoy:
Squats every session 5x5 increasing the weight by 2.5KG per session
Deadlifts
Chest exercises on Monday
Back and Traps on Fridays
30mins cardio at the end of every session
Warm up routine of 50% of max weight 10rep x 2, 75% of max 8rep x 2, 100% max 5rep x 5

That leaves a big gap to fill. The gym has a squat rack, a bench press and 2 benches. It has all the usual machines too.

Any suggestions on a good split?

[stronglikewood]

Hi,

M- Chest/shoulders (bench)
T- Legs/ back (squat)
Th- Shoulders/chest (overhead press)
F- Back/ legs (deadlift)

If you have enough energy after doing the main muscle group for the day, then do some more for the other muscle group in the plan. If you're too tired then miss it out, but don't do loads of chest and not enough back work. Put in arms where you see fit. This is the template i'm following though the days alter some weeks.

[WildCard]

Hi stronglikewood,

Thanks for the reply. Im starting to get an idea of what exercises to mix. When would you say I should throw in tricep/bicep's?

[stronglikewood]

Hi, I'd do them Friday after back with the layout above.

Usually I'd do something like this-

Monday- Chest/light delts
Wednesdy- Legs/ light back (shrugs/cleans or romanian deadlift)
Thursday- Shoulders/light chest (recently I've been doing two chest focussed session per week with light delts after but for more balance I'd start with Shoulder press, then light chest work if needed)
Sunday- Back/ light legs (deadlift and calves + lots of rows and other back work)

Arms on either Monday or Thursday. If I have a 5th day then Tuesday or Friday morning. But if you can't shift your days, do arms after back on Friday.