4 Day split - Advice Needed

[Ad_Pug206]

Hi guy's. I'm currently doing a 3 Day split at the gym of:

Monday - Shoulders & Triceps
Wednesday - Back & Biceps
Friday - Chest & Legs

What i wanna do now though is switch it up to a 4 day split instead. The only problem is i'm clueless as to what to put where on a 4 day split.

My legs need to stay on a friday as i'm a courier and so spend most of my day running/walking around.

I'm just looking for a bit of guidance really.

If anyone could help i'd be much thankful

[Ollie]

Quote

Hi guy's. I'm currently doing a 3 Day split at the gym of:

Monday - Shoulders & Triceps
Wednesday - Back & Biceps
Friday - Chest & Legs

What i wanna do now though is switch it up to a 4 day split instead. The only problem is i'm clueless as to what to put where on a 4 day split.

My legs need to stay on a friday as i'm a courier and so spend most of my day running/walking around.

I'm just looking for a bit of guidance really.

If anyone could help i'd be much thankful

There are SO many ways to arrange a four day split. It completely depends on what works for you / what you enjoy working together.

How about:

Chest & Triceps / Back & Biceps / Shoulders, Calves, Abs / Thighs ?

Obviously it depends what your goals are. Stick to big compound exercises and throw in an isolation or two at the end of each day

[allthegoodnamesaregone]

Your job involves so much activity that a four day split will do more harm than good. Your current split is no good. I'd go for:

Monday: Back, Bicepts, hamstrings (Deadlift included)
Wed: Chest, Shoulders, Tri's (Bench included)
Fri: Quads, Calves (Squats!)

if you get pushed for time remember you can move this split to monday, tuesday, friday or monday, tuesday, thurday and back again as long as the squats nd deads are seperated by 72hrs.

[James Copping]

mon chest tris
tue back bis
wed rest
thu shoulders abs grip
fri legs