Best way to structure 4 day split

[Kenneth Watts]

Joe,

I’m going to be utilizing a 4 day split for a bit. My training intensity is up and I feel at the moment I’m recovering better from 4 days vs 5 days. Also dealing with a little nagging elbow injury, so hoping a little decrease in total training days can help that (feels like tendinitis almost). Currently my split looks like this:

Pull (banded rdl’s on this day also)
Push (chest focus, usually include 1 thing for lateral delts)
Rest
Legs
Delts
Rest
Rest

I saw thats similar to what you have Terrence doing. My delts sucks so im opting for a full delt day vs arms like you have him on. What would be the best way for me to include arms into my upper days? I’m usually pretty smoked by the end of pull. I was planning on doing biceps/triceps at the end of push and delts, wasn’t sure if there was a better day to do one vs the other. I’ve seen a lot of body builders doing biceps at the end of chest day, and doing triceps with delts. I’m sure it’s all semantics at the end of the day, just would love your feedback as always. Also does your app still have the logbook function? Finally getting to logging my lifts and wanted an easier way to keep track

[Joe]

[Kenneth Watts]

Ok sounds great man thanks so much, maybe I confused that with the workout planner you have on here. Either way that works out perfectly, my handwriting sucks so I would prefer a digital way of keeping track.

I’ll try both ways regarding the arm sequencing. The main reason I don’t train them after Pull is more from an energy fatigue standpoint, not so much from a muscular standpoint haha Pull kicks my ass. Thanks again man, about to up my calories and see how my body will grow on this split 💪

[Author]

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