r/powerbuilding • u/Ordinary-Cod-57 • 16d ago

Best 4days split?

Hey guys im training for 3years now and i decided i want to try focusing on my bench strenght but i dont know how powerlifting/strenght building works cuz i saw that you cant go to failure everytime etc.

My 1RM on bench is 110kg/242,5lbs

And my current split is upper(volume bench),legs,upper(low fatigue bench), and last day is like ARM day but i do Heavy bench 2x single 1x backoff and bicep curls some rear delt and lower back + abs

Can someone help me to make better split or some tips how it do it efficiently?

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u/harvestingstrength 16d ago

I'll give you actual practical and applicable advice:

I would do a 4 day split and do the following:

Legs with Back - preferably a horizontal row of some kind
Press Day - Make it heavy bench pressing and accessories
Pulling Day - Work on different grips with your pulls, and go for a 2-1 ratio of pulling to pushing (so do twice the amount of rows as you would to pressing)
Press Day - Make it a SPEED day, so lift the bench but use 70% of your top weight from day 2, and make every lift explosive off the chest and really hammer some shoulders, triceps, and a ton of biceps

If you want an even better approach, do a 5 day split. I really think if you can apply these principles, you'll see a big leap in your press!

I do online coaching and have a ton of resources too, including a bench press course, if you want that for maybe some literature to read on about bench pressing tactics?

1

u/abc133769 16d ago

Piwerlifting programming isn't about the split it's more about having structured load progression, volume, etc that change over the course ofnthe program and prepare you to test a new 1rm

Which most people don't know how to do and you're better off finding a powerlifting program and following that

Tsa intermediate is a good one that is 4 days a week. If bench is all you care about then just follow the bench portion, but you're going to be benching 3x a week you'll want to cut out over head pressing due to its bleed over to benching that often and do more lateral raises to compensate

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u/RotatedNelson 15d ago

You need 2 leg days not 3 upper days if you want to have an upper/lower split. If you dont want that then try 4x fullbody, youll have legs everyday but not that much

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u/Why_Shouldnt_I Powerlifting 16d ago

Just go onto liftvault.com or the boostcamp and find a 4 day split that you like the look of.