Can you suggest me a 4 days split

[Murk]

Nothing wrong with working legs more frequently, I usually went back and forth between doing multiple leg days during the week and doing legs only once a week...

Typically when I was doing heavier compound movements like squats and deadlifts it was once a week and when I was doing leg presses and other stuff like hamstring curls and leg extensions I would split it up into quads and hamstrings/calves.

I think of leg day as testosterone day, I hit legs twice a week starting with Bulgarians, squats, lunges, hip thrust, calf raise (alternate seated and standing). RDL twice a week on pull day.

I was doing PPLPPLrest now I'm doing PPLrestPPL - I feel good going into each workout. I think full body 3x per week might be optimum but not sure I can hit all the muscles I want to hit in a full body, each work out already takes me 90 min.

 

[BackInTheGame78]

I think of leg day as testosterone day, I hit legs twice a week starting with Bulgarians, squats, lunges, hip thrust, calf raise (alternate seated and standing). RDL twice a week on pull day.

I was doing PPLPPLrest now I'm doing PPLrestPPL - I feel good going into each workout. I think full body 3x per week might be optimum but not sure I can hit all the muscles I want to hit in a full body, each work out already takes me 90 min.

I was never a fan of longer workouts. I prefer shorter more intense ones with minimal rest periods. 45 minutes max was my goal, preferably 30-35 minutes.

 

[Pierce Manhammer]

for years, I struggled to gain lean mass, only to find out that I was not resting enough. Several years ago, I had an injury that forced me to chill for about three months. When I started again, I did about half of the volume I used to I gained 15 pounds of lean mass in six months. Remember guys you need to rest.

I used to run Gironda 8x8's twice a day for 6 weeks at a time with 12 weeks off doing other lower rep workouts to prevent CNS burnout in between them for a year...very short rest periods of 15-30 seconds between the 2 back to back exercises you picked for each group.

Other than the Pro Football workouts my trainer had me doing for a while, definitely the most intense workouts I have ever done.

 

[BackInTheGame78]

for years, I struggled to gain lean mass, only to find out that I was not resting enough. Several years ago, I had an injury that forced me to chill for about three months. When I started again, I did about half of the volume I used to I gained 15 pounds of lean mass in six months. Remember guys you need to rest.

Gaining muscle was never the problem for me. I have a wide frame, huge shoulders and pack on muscle easily. I also hold onto muscle far better than most. Even after not lifting for a year or so when I was recovering from surgery, my shoulders still were big and much of the muscle mass I gained was still there.

Losing bodyfat is always the fight for me.

That's valid tho...people need to do what works for their bodytype.

 

[Pierce Manhammer]

At 5’9” I’m hovering around 200lbs depending on what i ate and drank in the past 24 hours. This most likely puts me in the top 10% for my age. It’s a good place to be.

Gaining muscle was never the problem for me. I have a wide frame, huge shoulders and pack on muscle easily. I also hold onto muscle far better than most. Even after not lifting for a year or so when I was recovering from surgery, my shoulders still were big and much of the muscle mass I gained was still there.

Losing bodyfat is always the fight for me.

That's valid tho...people need to do what works for their bodytype.