Help me put together a routine!

[Garza]

I want to put together a 4 day split. I think my routine needs a little revamping. I want to focus on getting my squat bench and deadlift up. I want a routine that alows me adequate time to rest in order to perform these 3 lifts to the best of my ability. And I really don't want to do chest day on monday (too many people hogging the benches) so what could you advise me to do?

Thanks!

 

[maxmuscle66]

Depending on what your training goals are at this point....

The routine that I am about to give you can be changed around bit with regards to the days but not the bodyparts that are trained:

Tuesday & Friday: Calves, Chest, Shoulders and Triceps
Calf Raises: 3 sets (15,10 & 8)
Weighted sit-ups: 2 sets (6 & 6)
Bench Press: 3 sets (15, 10 & 6)
Incline Press: 2 sets (6 & 6)
Press Behind-the-neck: 3 sets (10, 8 & 6)
Triceps Pushdowns: 2 sets (10 & 6)
Close-grip Bench Press: 2 sets (6 & 6)

Monday & Thursday: Legs, Back, Biceps and Forearms
Squats/Leg Press: 4 sets (10,8,6 & 4)
Leg Curls: 2 sets (10 & 8)
Pullovers with DB: 3 sets (15,10 & 6)
Barbell Curls: 2 sets (8 & 6)
Incline Curls: 2 sets (6 & 6)
Wrist Curls: 2 sets (10 & 10)

This is designed to maximize your rest time because after intense training rest is the factor that is mostly ignored by the majority of athletes... not training. Any further questions PM me.

Maxmuscle66

 

[Garza]

Hmm, two times a week for each bodypart? Sounds like a bit too much. I will most likely try that routine sometime later on. But right now I want something with less volume. Maybe a 4 day split doing the muscle once per week.