I like the 4 day split you've outlined above. It's similar to the program I use, which I find offers sufficent recovery time and good growth. I find training muscle groups once per week is fine as my recovery powers aren't what they used to be (I'm 33).
Keep your sessions to a max of 1 hour with high intensity and you should see good results. Be sure to swap in different exercises, rep ranges and variations so your body doesn't become to accustomed to the routine.
Good luck. |