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  1. #1
    Registered User die_kruzen's Avatar
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    4 day split - lots of exercises

    Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day).

    I would like to keep it M, T, TH, F with WED being dedicated to legs and abs

    Exercises I would like to include:

    Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH PRESS

    Shoulders: SEATED SHOULDER PRESS, SIDE LATERALS, PARTIAL LATERALS (HEAVIER WEIGHT), READ DELT BENCH ROWS

    Triceps: KICKBACKS, OVERHEAD EXTENSIONS, SKULL CRUSHERS, PULLDOWNS

    Biceps: CURLS (TWICE A WEEK), HAMMER CURLS, SEATED HAMMER CURLS

    Back: LAT PULLDOWNS, SEATED CABLE ROWS, ONE ARM ROW

    WED would be Abs and legs(squats, lunges, hip thrusts)

    Equipment available: Bench, Lat pulldown, Pull-up Station, Dumbbells

    Sat and Sun I would like to keep free as they would be used (when needed) to work on technique and form.

    Is this simply to many exercises per body part? The reason why I am including so many is simply to get an idea of what 'feels' right to me. I would consider myself as an advanced beginner.

    Thanks in advance, Pete
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  2. #2
    Registered User paulinkansas's Avatar
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    Originally Posted by die_kruzen View Post
    Is this simply to many exercises per body part?
    Yes it is, Pete.
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  3. #3
    Registered User die_kruzen's Avatar
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    Originally Posted by paulinkansas View Post
    Yes it is, Pete.
    Hey Paul. Kinda figured that would be too much!. In order to simplify things, maybe something like. Probably 4 sets each with the exception of bi and tri's 3 sets each:

    M (BACK BICEPS):
    LAT PULLDOWN
    ONE ARM ROW

    HAMMER CURLS

    T (CHEST SHOULDERS TRICEPS):
    INCLINE BENCH
    FLAT BENCH

    TRICEP KICKBACKS
    TRICEP PUSHDOWNS

    SIDE LATERALS

    TH (BACK BICEPS):
    SEATED LAT ROW
    SINGLE ARM PULLDOWN

    SEATED ARM CURLS
    CONCENTRATED BICEP CURLS

    F (CHEST SHOULDERS TRICEPS):
    INCLINE FLYS
    INCLINE BENCH

    SKULLCRUSHERS

    REAR DELT BENCH ROW
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  4. #4
    Registered User Filmbuff81's Avatar
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    What does your current training look like and how many sets per week per muscle group are you doing?

    You call yourself an advanced beginner, so are you closing in on the intermediate stage?

    If so then suggestions for programming at that stage would look a little Different

    Also what will the leg day look like.

    An U/L/P/P/L could work since I think you’ll want to have 2 lower body days to ensure proper development of the legs as a whole.
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  5. #5
    Registered User paulinkansas's Avatar
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    Originally Posted by die_kruzen View Post
    4 sets each with the exception of bi and tri's 3 sets each:
    That's what I do. 2 sets of 2 exercises per body part (4 sets total). You just have to figure out what volume/frequency works for you. I know for a fact that PPLPPLr is too much for this 53 year old guy.
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  6. #6
    Registered User die_kruzen's Avatar
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    Hello all.

    Well, my routine was a mixed bag. For the most part it was similar to my second example with legs 4x8 of squats, deadlifts and hip thrusts per week - yes very light on legs. But, I will admit I did throw in my share of more exercises (probably junk sets).

    At 55 yo, I am rethinking my options. I think the U/L/P/P/L might be too much after thinking about it even though I believe I could make the time for it. In the interest of longevity, I think should dial it back to a total of 4 days a week (including legs/abs). Focus on quality - as I know I have room to improve.

    Thanks again all, Pete
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    Registered User Filmbuff81's Avatar
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    Just do a basic upper/lower split then.

    Add in extra arms and shoulders to your lower days if you want.

    Since you’re 55 I wouldn’t suggest throwing the kitchen sink at yourself.

    If you only want to do legs once a week and don’t care about “optimal” training just do a bro-split.

    You’ll still get lots of gains and even training 5 days a week won’t wear you down.

    Even 5/3/1 you could manipulate to what you want
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    If you want to explore different movements, rotate them in and out rather than try to do them all at the same time.
    I can tell time. Time cannot tell me.

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    Originally Posted by die_kruzen View Post
    Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day).

    I would like to keep it M, T, TH, F with WED being dedicated to legs and abs

    Exercises I would like to include:

    Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH PRESS

    Shoulders: SEATED SHOULDER PRESS, SIDE LATERALS, PARTIAL LATERALS (HEAVIER WEIGHT), READ DELT BENCH ROWS

    Triceps: KICKBACKS, OVERHEAD EXTENSIONS, SKULL CRUSHERS, PULLDOWNS

    Biceps: CURLS (TWICE A WEEK), HAMMER CURLS, SEATED HAMMER CURLS

    Back: LAT PULLDOWNS, SEATED CABLE ROWS, ONE ARM ROW

    WED would be Abs and legs(squats, lunges, hip thrusts)

    Equipment available: Bench, Lat pulldown, Pull-up Station, Dumbbells

    Sat and Sun I would like to keep free as they would be used (when needed) to work on technique and form.

    Is this simply to many exercises per body part? The reason why I am including so many is simply to get an idea of what 'feels' right to me. I would consider myself as an advanced beginner.

    Thanks in advance, Pete
    Too many exercises? Not at all! Maybe too many sets, although you didn't mention your workout.
    I would go with preacher curls instead of one type of hammer curls.
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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