the next killer....4 days a week
 

Okay guys in a month im gonna switch up to what im thinkin may be a upper/lower split, but i want to go kinda hardcore with it somethin like this

Monday
SOHP press
Bench Press
assistance


Tuesday

Squat
deadlift
assistance

wednesday-off day

Thursday-repeat monday

friday-repeat tuesday

I'll get back to you later. Heading out the door right now. You don't need anything fancy. basic compounds and heavy weight is what you need!!!

It has worked countless times for much bigger men than you.

Okay bro hit me back whenever you have time

A four day like that is my standard fallback routine. A few exceptions though for me..

Mon & Thur = Chest/Squat
Wed = Off/Abs
Tue & Fri = SOHP/Deads

That setup has given be the best gains in recent years..

That's a good start.

Mon & Thur

Squat
Bench
Barbell Rows or Pull Ups
Abs

Tue & Fri

Deads
Overhead Press
Barbell Curls
Calves

^^ agree

Or an A/B alternating on MWF:

A
Squats
Bench
Pull Ups or Barbell Rows (or alternate)
Calves
Abs


B
Deadlift
Overhead Press
Dips
Leg Curls
Barbell Curls

This actually looks pretty awesome i just had the concept a little backwards

If you want to workout 4 days a week, I think you should stick to 5/3/1 it has been working for you until now, so why switch.

Keep things simple.