Thread: 4 day splits

Looking for a couple of different 4-day splits. Also has anyone tried the GVT program? German Volume Training.... Just wondering how good a program it is, and if you've gotten good results! Thx guys!

Day 1 Chest/ tri
Day 2 Back/ Bi
Day 3 legs/ab
Day 4 rest
Day 5 Shoulder and weak point
Day 6 rest
Day 7 rest


or any variations.

Originally Posted by Diesel Flextronic

Day 1 Chest/ tri
Day 2 Back/ Bi
Day 3 legs/ab
Day 4 rest
Day 5 Shoulder and weak point
Day 6 rest
Day 7 rest


or any variations.

^^ this is about waht my 4 day splits, when I do them, look like.

Originally Posted by Patriot1405

Looking for a couple of different 4-day splits. Also has anyone tried the GVT program? German Volume Training.... Just wondering how good a program it is, and if you've gotten good results! Thx guys!

mon-lower body- back squat day with 3-5 assistance lifts
tue-upper body- bench day with 3-5 assistance lifts
thur-lower body- deadlift day with 3-5 assistance lifts
fri-upper body- overhead press day with 3-5 assistance lifts

gvt is an ok program.. you need to eat alot with it and the soreness is ridiculous at first. its pretty much only good for adding mass. so if you expect to get stronger from it as well, dont expect much. is it worth it? meh.. i believe there are better ways. gvt should only be done twice a year if you decide to incorporate it in your training.

I do full body 3 days a week, honestly I don't feel that it is any less ir any more effective in terms of strength gains at least from my experience thus far, it's just different.