4 Day Split vs 5 or 6 Day Splits: Pros and Cons

Hey fellas,

I am currently almost ready to change my routine up once again. I have been doing a 5 day split for a while now and am thinking seriously of switching to a 4 day split and increase the volume of my workouts by 20% or so. Making the need for a rest day eod more feasable.

I'd like to hear what kind of split your doing and the pros and cons of them.

I'd also like to hear from you guys that have switched between 5 day splits to 4 day splits and hear what kind of benefits you got from it......

Peace,
Austin

Mon-Chest
Tue-Back
Wed-Legs
Thur-Shoulders
Fri-Arms

Legs in the middle give upper body a day of rest. Saturday and Sunday off so ready to hit it again on Monday. I've been doing this for several years and still love it. It allows me to totally blow out bodypart and not have to spend a lot of time in the gym each time. I'm in and out in usually 45 minutes or less and do between 15-20 sets. I did a 4 day split a long time ago and didn't really care for it. It seemed to take too long for me. I don't mind going in the extra day, but don't want to be in there forever once there.

I've never been able to stick to a split because life either gets busy or I get sore or am not sore and want to train more frequently or whatever. Have you ever thought about picking the days you want to complete and then just training by instinct until you finish them and then repeat?

fstr03svtcobra said:

I've never been able to stick to a split because life either gets busy or I get sore or am not sore and want to train more frequently or whatever. Have you ever thought about picking the days you want to complete and then just training by instinct until you finish them and then repeat?

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Yeah. I have been very consistent with my training splits. I try to pick a routine and stick to it for 3-6 months. But, I like to switch things up because I get used to the same routine. I started with a 6 day split 2 1/2 years ago. Stuck to it for a year, then started switching it up. I like the 4 day split because it allows me to put on a little more size. I usually train an hour vs the 45 min usual. Plus doing every other day allows more recovery and I seem to eat much better and not burn it all off. Which has been my problem for the past year. I cant eat enough to gain cause my hyper ass just burns it off...

I did a 4-day split for many years. Now I do pretty much the same as you... one body part per day in the same order as you too. Like you, I'm in and out in around an hour (I either do abs or calves on alternative days). I use a HR monitor and hit each set once my HR drops back to 130, which keeps it pretty intense and means I'm doing a about every 2 minutes. My reasoning behind not working 2 body parts (e.g. Chest / Bis) is it's too much for one session. I'm already burning between 700-900 kCals per workout. If I was in the gym for another 30 minutes or so, then I'd be burning 1200-1300 cals... it's just too much. My Suunto tells me my recovery time from one hour of intense weights is between 13-22 hours, depending what body part I'm working (i.e. arms are less, shoulders are heaps more). IMO, training more than an hour in one session is way too much unless your doing one on, one off. I've seen great results since I changed to my current wo plan. And, using a HR monitor is awesome for gauging intensity and knowing EPOC, Cals burned, recovery time, VO2 etc. Just my op though. HTH

I'm loving this feedback. I enjoy reading about everyone's routines, diet and supplements/gear.

When I do a 5 day split I do 2 days on and 1 day off. On a 4 day split I workout EOD and make sure my workout days are one hour intense workouts. The only real difference in my 4 day split is the volume of training in my workout and I put Chest and Tri's together and Back and Bi's. On the 5 day split, I dedicate one day to arm training specifically. I'm hoping the change in routine with an extra rest day will help me increase my calories and recover better for a while....

Three day split:

Day 1 Chest/Shoulders/Tricepts
Day 2 Back/Bicepts
Day 3 Legs
Day 4 rest day

30 seconds rest between sets. In and out of the gym in one hour.l