Various 4 day split workouts--really I wanted to pin this, not blog it. lol

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

day 1 – legs

1. squat
   3 sets of 6-10 reps
2. split squat or lunge
   3 x 6-10
3. stiff-legged deadlift
   3 x 8-10
4. calf raise
   3 x 6-10
5. back hyperextensions
   3 x 8-10

day 2 – chest, triceps, abs

1. bench or dumbbell press
   3 x 6-10
2. dips or assisted dips (if you can)
   3 x 6-10
3. incline bench or dumbbell press
   3 x 6-10
4. close-grip pushups
   2 x 8-10
5. ab crunches or swissball crunches
   3 x 8-10

day 3 – back, biceps

1. deadlift
   3 x 6-10
2. 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
3. row of choice
   3 x 8-10
4. biceps curl
   2 x 6-10
5. back hyperextension
   3 x 8-10

day 4 – shoulders, lower back

1. standing shoulder press or one-hand side press
   3 x 6-10
2. power shrugs
   3 x 6-10
3. lateral raises
   2 x 8-10
4. 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

1. squat
   3 x 5
2. dips or assisted dips (if you can) or standing shoulder press
   3 x 6-8
3. calf raise
   3 x 6-8
4. ab crunches or Swiss ball crunches
   3 x 8-10

day 2 – light pull

1. 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)
2. one-arm dumbbell row
   3 x 12-15
3. biceps curls
   2 x 8-10
4. lower back extension
   3 x 12-15

day 3 – light push

1. 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)
2. standing shoulder press or one-hand side press
   3 x 12-15
3. pushups
   3 sets
4. close-grip bench press 2 x 10-12
5. ab crunches or Swiss ball crunches
   3 x 8-10

day 4 – heavy pull

1. deadlift OR hang clean pull
   3 x 6
2. 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
3. horizontal pullup OR wide-grip row Horizontal pullups: 3 x as many as you can; wide grip row: 3 x 6-8

- See more at: http://www.stumptuous.com/workout-5#sthash.TaMYtHPv.dpuf