Push/Pull one week, Upper/Lower next?

[mrricco2012]

I am wanting to do a 4 day split, and I've heard multiple people suggest either doing a Push/Pull scenario or Upper/Lower. Now I havnt heard much of doing both in one week, but was thinking of doing both. But each week it be different. First Week is Push,Pull,Rest,Push,Pull,Rest,Rest. Then second week is Lower,Upper,Rest,Lower,Upper, Rest,Rest. FYI I like Wednesday as rest day, and I work all day Sat and Sunday. But anyways back to the first part of the thread, would doing something along the lines of Push,Pull,Rest,Lower,Upper,Rest,Rest be weird?

 

[:johnyutah]

I have. Personally done a push/ pull split that I enjoyed in a four day split. I separated all pushing upper and lower together and pulling upper and lower. It was a nice change up and felt really healthy throughout. One heavy workout per push and pull and one lighter higher rep push and pull day.

Monday push heavy
Overhead squat 5x5
Bench 5x5
Bulgarian bar single leg squat 5x5
Close grip incline bench 5x5
Leg press 5x5

Tuesday pull heavy
Snatch grip rack pull 5x5
Weighted pull up 5x5
Dead lift with straps 5x5
Hammer machine row 5x5

Thursday push higher rep
A1 squat
A2 standing bar press
A3 tricep extension 4x10
B1 db bench
B2 push up with rotation 4x10
C1 bar lunge
C2 leg extension 4x10
D1 over head bar shrug
D2 plate front raise 4x10

Friday pull higher rep
A1 Romanian dead lift
A2 bar shrug
A3 bar curl 4x10
B1 single arm db row
B2 cable lat extension 4x10
C1 good mornings
C2 ham curl machine 4x10
D1 rope face pulls
D2 bent over reverse fly 4x10

....... Just to spark some thought on possibilities u could go with. Good luck. Hope it helps some.

 

[cobe16]

my preferred 4 day splits are:

chest/bis/calves
back/traps
off
delts/tris
quads/hams
off

or if my shoulders are needing more recovery time:
chest/delts
quads/hams
off
Arms/calves
back/traps
off