Doug's 4 Day Split Workout

Can i add 4 sets of deadlift on back day and make it 20 total sets?

Hello roger, is it okay to add deadlift 4 sets of 12,10,8,6 on back day and there is a problem doing 20 total sets? Thanks in advance!

Hello, can i replace incline db curl with barbell curl, and can i do 4 sets instead of 3!?

Hi , Which sets should we work in which rpe?

Five weeks into this and out of all the routines I’ve worked on this site this is the one that’s given me results so quickly in both appearance and strength going to run it another 5 weeks.

Hi,

I normally do a decent 12-20k trail run on Sundays, so would like to swap the leg day to either Monday or Tuesday.

What would be the best suggestion order with the switch around?

Kind Regards,

Chris

I like the structure and layout of this workout. But how do I prevent stalling?

You can only add reps and more weight for so long, usually for me its like 3-4weeks.

Do I just change exercises every 8 weeks and change up the rep scheme? Instead of 12/10/8/6 then do sets of 8-12?

Hi is there a food plan to go with this

Hi Doug
Is it fine if I sort the routine like that:
Monday: chest.calves
Tuesday: back.biceps
Thursday: shoulders.triceps
Friday: legs

Hi, are you supposed to increase the weight as the rep range goes down ? Thanks.

After doing this 4 three or four weeks is there any other Ford a plan that Doug has made or a changeup I try to follow is Sue the most I can sometimes I do ad and another thing if I'm just completely exhausted I skip one of the exercises for the day. If you do can you give us a link

Is it fine if I sort the routine like that:
Monday : chest.biceps
Tue:shoulders.triceps
Thu:back
Friday:legs

What would you recommend for ab exercises on Tuesday's and Thursday's?

I'd like to do the close grip bench press what tricep excersice should I replace that with

I work overnights starting 12am Fri, sat sun, and i don't like lifting after my midnight shift, so can i do monday-thur without break and within my 3 days off, i will do some cardio?

I'd like to do the close grip bench press what tricep excersice should I replace that with

what is the recovery time between a series and the other?

so im in to this 2 weeks now. i did it to change things up. i work construction ind it isn't conducive to power lifting now. i like the split i think it would be awesome for a beginner.
but i think i want to lean out a little and still be good to work, so ive added some reps and active recovery sets for the previous says session. any thoughts?

Hi Steve

Sorry if this is shown somewhere on the workout but in the introduction to the workout it says "make sure you follow the correct diet program"

Is there a link to the diet program somewhere?

Thanks

Hey Doug, been training about 7 years now and just wondering if I can throw in a set of deadlifts on back day? been doing the stronglifts 5x5 the past month, squats were going through the roof but started losing upper body size especially in my arms(and I want big ****ing arms) so thought i would give this a go plus training three days a week wasn't enough for me.

The Military Press and Bench both use Triceps as a secondary.
Mon - Shoulder and Tri's -----------Thursday - Bench and Bi's.

The workout is set up to get the most muscle gains. You will get less for your effort if you change it.
The D4D split is well thought out. I do it "as is" so I get the best results for my efforts.
You definitely get more bang for your buck with this one.

Is it okay to change the order of days in the program. ex: Switch Thursday and Monday

Steve,

Why do you recommend using the smith machine for the OHP here yet bash it so hard in your article here, https://www.muscleandstrength.com/articles/10-reasons-never-build-muscle .Does it work better with the surrounding exercises or something in this case?

Thanks,
Chris

Any recommended or suggested supplements to go with this workout to encourage muscle gain and fat loss ?

Hi there, when do this workout should I stick to it constantly and just increase the weight as usual or change it now and then? If so when is a good time to alternate workouts in order to increase size?

Thanks

I am 5'6" and weigh around 188. My goal is to get lean but muscular. I am finding it a challenge to figure out if I should lose weight while weight training to eat to maintain my current weight? Any help would be greatly appreciated.

How would you recommend working pushups into the routine? I'd like to do them on more than just chest day (about 200 per day, 3 days per week)

sorry about my english but my question is in every set i have to add more weight?

Hi, would it be okay to do this routine Mon, Tues, Wed, Thurs and rest Fri, Sat, and Sunday?

A good 4 day split workout goes like this
M chest/tri
T legs
W rest
Th shoulders
Fri back/bi
Sat n sun rest

Been lifting for over 2 years n the best 4 day split that I have seen progress from goes like this monday chest/tri tuesday legs wednesday off thursday shoulders friday back/bi sat n sunday off

Hello, I was just reading Doug's 4-day split workout routine. I have a question regarding this program. How is it possible to build any type of muscle when only working each body part just once per week? I thought that it was necessary to work each body part preferably 3-times per week? I do need a 4-day consecutive workout because I work 3-12 hour shifts per week and I cannot workout on those days but this workout that he has suggested doesn't seem beneficial. Could I please get an explanation to this. Thanks, Raechel

Do you do each exercise set back to back or do you move from one to the next with 12 reps and then start the cycle over with 10?