I vote for the 4 day. 5 days a week is generally overkill unless you're juicing.
If you don't want Saturday, try a more Westside Barbell approach to training...
Mon + Thurs = Upper
Tues + Fri = Lower
Personally, I like squatting and deadlifting after I do upper, so that I have a day off...but you aren't that way you could switch it around.
I used a similar program to the above for 4 months in 2007-2008. As far as setup, I will throw out an example that will maybe help to get your juices flowing...
MONDAY
-Bench
-Incline BB Press or DB Flat Bench Press or Pin Press or Floor Press
TUESDAY
-Squats
-Good Mornings
-Yates Rows
THURSDAY
-BB Military Press
-Speed Benches or work weakness with 1-2-3 board Press
-Closegrip Bench Press
FRIDAY
-Deadlifts
-Stiff Leg Deadlift
-DB Rows
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Or, another example...
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MONDAY
-Bench
-Incline BB Press or DB Flat Bench Press or Pin Press or Floor Press
TUESDAY
-Good Mornings or Front Squats
-Upper Back Work
THURSDAY
-Shoulders, supplemental bench work and Triceps
FRIDAY
-Deadlifts and Squats
-Stiff Leg Deadlift
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Where do you feel the weak link is in your benching? Locking out? Off the chest?
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