Had a couple of weeks off from the training due to a small injury, but starting again this afternoon.

Looking to rebuild my workout plan rather than the 5 day split, over trained routine i had previously been using.  Although i was varying the exercises every 4-6 weeks, and making good gains, i believe a change is needed.

Planning a 4 day split, as follows:

Mon: Chest/Tris

Tues: Legs

Thurs: Shoulders

Fri: Back/Bis

Looking at doing 3-4 exercises for the larger muscle groups (legs/back) and 2-3 for the smaller.

Rep range 15-10, with increasing weight for 3-4 sets.

I'm ok with exercises, but wondering what you guys thought of this split? In terms of volume. I don't want to get stuck in the over training rut again but do want to train intensely.

Look forward to your comments

Hi Adam,

Training split looks ok and the volume is sensible also. STick at it and see how you go!

Good luck

PJ