4 Day Splits - JP Fitness Forums

Canadian_Bacon · 04-09-2005, 10:25 AM

Hey, I was trying to track down a pre-fab upper/lower routine that has all the basics(deads, squats, bench, row) but I am not having much luck. Anyone know of any?

Thanks in advance

David.W · 04-09-2005, 10:50 AM

I currrently doing a 4day split...

Monday(horizontal push-pull)
Benchpress
Seated Cable rows
(optional: I do some incline bicep curls to finish, summers coming you know...lol)

Tuesday(quad dom)
Squats
lunges
step ups

Wednesday-Off

Thursday (vertical push-pull)
Military Press (db)
Chin ups (supine grip)
(I also finish this day with tricep dips, again, my own vain addition for summer)

Friday (hip dom)
Deadlifts
SL deadlifts
(Calves on the leg press machine)

Saturday and Sunday -Off

I use 80% of my 1rm, sets of 5 with 90seconds rest. I continue sets until form is lost.(Russian Bear they call it) Im really liking this routine, and it takes about 35 minutes. I also like the total body workout feeling you get from it.

I'll duck now before a pro rips into me...hahaha

Goodluck.

RipStone · 04-09-2005, 11:27 AM

How about Westside or Westside for Skinny Bastards. If you have any questions about the former I bet they will be answered in this thread...

http://forums.jpfitness.com/cgi-bin/.../t/002978.html

Buccaneer · 04-13-2005, 11:41 AM

Check these out:

Anti-Bodybuilding Hypertrophy by Chad Waterbury
http://www.t-nation.com/readTopic.do?id=459341

Anti-Bodybuilding Hypertrophy II by Chad Waterbury
http://www.t-nation.com/readTopic.do?id=459211

I've done ABBHI and loved it. I'm going to do ABBHII in the near future when I stop cutting.

Jason

Canadian_Bacon · 04-13-2005, 12:20 PM

ya, i was looking for something more strength focused. WSFSB is always an option but I was hoping for something even MORE basic.

Southpaw · 04-13-2005, 12:43 PM

Alwyn Cosgrove has a routine in this month's Mens Fitness Mag.