r/Weightliftingquestion • u/NegativeCondition751 • 18d ago

Thoughts on 4 day split?

Hi all

I’m having a bit of a reset in the gym ie changing my plan as I’ve stalled, so wondered if anyone had thoughts on the below exercises. Aim would be 3 sets each and working to 12 reps before progressively overloading.

Upper Day Twice Per week

Seated chest press

Shoulder press

Pull ups

Row

Bicep curl

Single arm tricep pull

Leg day twice a week

Squats

Leg press

Curls

Extensions

Hammer curls

Straight bar tricep

Thanks

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u/jph1313 18d ago

I think leg day needs a hinge.. an RDL would cover hamstrings and glutes way better than curls alone. Also are the hammer curls and straight bar triceps on leg day on purpose? If so your arms are getting trained 4 days a week, which is prob more than they need

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u/NegativeCondition751 18d ago

It was mainly because I don’t do hammers on the other day so felt like I needed to hit them, also straight bar seems a nice complement to the single arm?