Training Split Advice for 4 days on/3 days off

KngShisa · Jan 27, 2016

So my schedule is changing and I may not be able to squeeze in a solid workout on Friday-Sun, leaving only Mon-Thurs for serious training. I realize this will be less than ideal, so I'm looking for training split recommendations for this schedule. Any suggestions are appreciated!

EMW14 · Jan 27, 2016

I can relate to the schedule limitations. What I do is make sure to get what I think of as "the big three" in as priority: legs, back, chest. I have been throwing biceps in with back, they're getting worked anyway. Rear delts get worked on back day also, as well as traps (I deadlift on back day). You could throw shoulders and triceps in together on your 4th day. As you say, not ideal, but still gets everything in every week.

Presser · Jan 28, 2016

i think you can hit it just as hard and rest plenty those 3 days off, i dont see any problem with that schedule brutha

KngShisa · Jan 28, 2016

Thanks for the replies! I'm gonna do just as Dr. Presser prescribed and hit it HARD 4 days and rest hard on my 3 days off. I just came back from traveling 2 weeks ago and didn't have access to a gym or lots of food for 3 weeks, so every workout is still hard right now lol

3J · Jan 28, 2016

really matters to where you are at with your body right now and what your goals are.. you can easily do a 4 day routine but making it optimal is where it counts

KngShisa · Jan 28, 2016

3J said:
really matters to where you are at with your body right now and what your goals are.. you can easily do a 4 day routine but making it optimal is where it counts

I appreciate the reply (and everything else you do for the MC community), 3J. I'm sitting at about 167 lbs. right now after losing some weight overseas, but I want to put on a lot of mass this season. My biggest obstacle in getting there so far has been my "fat kid syndrome", but I'm trying to break that mentality and learn to eat more consistently.

3J · Jan 28, 2016

How tall are you?

KngShisa · Jan 28, 2016

3J said:
How tall are you?

I'm about 5'11"

TravisBLKMACH · Jan 28, 2016

Monday - chest / shoulders
tuesday - legs
wednesday - back / abs
thursday - bis / tris

KngShisa · Jan 29, 2016

TravisBLKMACH said:
Monday - chest / shoulders
tuesday - legs
wednesday - back / abs
thursday - bis / tris

Thanks, bro - I like the look of this split

3J · Jan 29, 2016

KngShisa said:
Thanks, bro - I like the look of this split

given your current stats, if you want to pack on as much muscle as possible i actually recommend a upper/lower body split..

going eod.. monday upper, wed lower, fri upper, sun lower, tues upper..

if you know anything about how muscular hypertrophy occurs then you will understand that this is one of the most beneficial workout routines for someone who does not have a solid base yet

KngShisa · Feb 2, 2016

3J said:
given your current stats, if you want to pack on as much muscle as possible i actually recommend a upper/lower body split..

going eod.. monday upper, wed lower, fri upper, sun lower, tues upper..

if you know anything about how muscular hypertrophy occurs then you will understand that this is one of the most beneficial workout routines for someone who does not have a solid base yet

As a follower of aworkoutroutine.com I had been following a similar split, but not eod (mon upper, tues lower, thurs upper, fri lower). I made some decent progress (seeing as how I started at about 145 lbs.) but due to my changing schedule, my best days for fitting in a solid 2+ hours of training will be mon-thurs. Looks like I might have to make time to squeeze in a workout if it's going to be eod...

Training Split Advice for 4 days on/3 days off

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