I train on a 4 day split, which focuses around building up the muscelature used in the “big 4” lifts:
Day 1: Deadlift (Upper Back, lats, hams, glutes)
Day 2: Bench ( pecs, delts, arms)
Day 3: Squat (Legs and abs)
Day 4: Press (delts, Upper pecs, back and arms)
With this, for most muscle groups I have a day where I focus on a particular area (e.g bench will be pecs, deadlift is back) and then touch on everything else. I would then hit my Upper chest again on day 4 (in 3 days time, but maybe only 3 or so sets). From a theoretical standpoint, does this look ok? I often wonder whether to drop the extra .5x frequency to just train most muscle groups 1x per week, and then 2x for smaller ones (and back, I’m not sure I could give up training that 2x a week…;) ).
The answer is to try it and see if it works, I realise. But, if you could have some input that would be super useful.
P.S. in this set up, would it be preferable to put an extra rest day between the Squat and Press day? I’m unsure if my pecs (being a larger muscle group) are really recovered by then, but then that only leaves 2 days before training my back again.