HELP! With A GOOD 4-DAY Split

[MonStar1023]

Help me out with a good Sun, Mon, Wed, Thurs split to hit every part of the body- including calves, forearms, abs, traps etc.


HELP!

 

[MonStar1023]

Sun- chest, bis, forearms
Mon- quads, hams, calves
Tues- rest
Wed- back, traps, forearms
Thurs- delts, tris, calves
Fri- rest
Sat- rest

Is this a good idea or no?

 

[edgecrusher]

Looks good, except you skipped thursday.

 

[MonStar1023]

My bad my bad.

 

[Ingram]

Looks good to me, although I would personally swap delt and back. I figure if you train chest/bi together you might complement it by pairing back/tri.

Sun- chest, bis, forearms
Mon- quads, hams, calves
Tues- rest
Wed- delts, traps, forearms
Thurs- back, tris, calves
Fri- rest
Sat- rest

 

[edgecrusher]

Personally, I would keep the tri's w/ shoulders. Here is my reasoning. tri's are hit very hard on chest day, they are also hit hard on shoulder day, but not to the same extent as on chest day. So if you do them w/ delts, they are still some what fresh and ready to go.

If he moves them to back day, they are going to be trained 3x a week (1 direct, 2indirect). I don't feel that they will have enough time to recover.

 

[MonStar1023]

Yeah bro I gotta go with what edgecrusher said but not only that I always include heavy deads or extremely heavy partial deads as part of my routine. So I mean if I trained traps the day before heavy deads, I would heavily overtrain my traps!

I mean shrugs the day before deads is just asking for overtraining your traps I think.

 

[Ingram]

Yeah you guys are right, I didn't think about it that way. I'll have to try this split once mine stops working for me.

 

[rez]

my training split looks like;

day1 legs
day2chest and bis
day3 rest
day4back and abs
day5tris and shoulders

in terms of muscle soreness etc it works well..ie enough rest time between training days