I found this online in my search to try some new things with my workouts and balance my family life. I really don't like being away from my kids when I have them and 5 days a week workouts and full time employment and 50/50 custody with my ex makes things a little challenging--not impossible, but takes some juggling. I think that a 4 day split will work for me, let me build the muscle I need and be with my family when they need me most.
My source for this workout:
http://www.stumptuous.com/workout-5
routine 1: conventional split
This routine should be done either every other day, or as a Monday-Tuesday-Thursday-Saturday kind of split, if you have to fit it into a 7-day week. Don’t do more than 2 days in a row. I include lower back and ab work twice weekly. This helps a great deal in developing torso stability. Rest about 60-90 seconds between sets (you might want a little longer between squat sets).
Notation: Exercise sets x reps
For example: bench press 3 x 8 is 3 sets of 8 reps per set
Notation: Exercise sets x reps
For example: bench press 3 x 8 is 3 sets of 8 reps per set
day 1 – legs
- squat
3 sets of 6-10 reps - split squat or lunge
3 x 6-10 - stiff-legged deadlift
3 x 8-10 - calf raise
3 x 6-10 - back hyperextensions
3 x 8-10
day 2 – chest, triceps, abs
- bench or dumbbell press
3 x 6-10 - dips or assisted dips (if you can)
3 x 6-10 - incline bench or dumbbell press
3 x 6-10 - close-grip pushups
2 x 8-10 - ab crunches or swissball crunches
3 x 8-10
day 3 – back, biceps
- deadlift
3 x 6-10 - pullups OR lat pulldowns
3 sets of as many as you can do for pullups (if you can do more than 6-8 pullups at once, put a 5-lb plate between your knees and do them), 3 sets of 6-8 reps for lat pulldowns - row of choice
3 x 8-10 - biceps curl
2 x 6-10 - back hyperextension
3 x 8-10
day 4 – shoulders, lower back
- standing shoulder press or one-hand side press
3 x 6-10 - power shrugs
3 x 6-10 - lateral raises
2 x 8-10 - ab crunches or Swiss ball crunches
3 x 8-10
routine 2: push/pull, light/heavy
This routine should be done either every other day, or as a Monday-Tuesday-Thursday-Saturday kind of split, if you have to fit it into a 7-day week. Don’t do more than 2 days in a row, and try to have a heavy day follow a rest day. Rest about 2 minutes between sets on heavy days (you might want a little longer between squat sets), and about 60-90 seconds between sets on light days.
day 1 – heavy push
- squat
3 x 5 - dips or assisted dips (if you can) or standing shoulder press
3 x 6-8 - calf raise
3 x 6-8 - ab crunches or Swiss ball crunches
3 x 8-10
day 2 – light pull
- power
shrugs
5 x 3, with light weight (i.e. don’t use the weight you’d use for a 3-rep max; use about 70-80% of that) - one-arm dumbbell row
3 x 12-15 - biceps curls
2 x 8-10 - lower back extension
3 x 12-15
day 3 – light push
- front squats
5 x 3 with light weight (i.e. don’t use the weight you’d use for a 3-rep max; use about 70-80% of that) - standing shoulder press or one-hand side press
3 x 12-15 - pushups
3 sets - close-grip bench press 2 x 10-12
- ab crunches or Swiss ball crunches
3 x 8-10
day 4 – heavy pull
- deadlift OR hang clean pull
3 x 6 - pullups OR lat pulldowns3 sets of as many as you can do for pullups (if you can do more than 6-8 pullups at once, put a 5-lb plate between your knees and do them), 3 sets of 6-8 reps for lat pulldowns
- horizontal pullup OR wide-grip row Horizontal pullups: 3 x as many as you can; wide grip row: 3 x 6-8
