4day Split

Hi there

I dont have to much time these days and need advice please, either looking at a three or four day split program:

Here is a four day one, what do you think?

Workout 1
Flat bench
Incline Flyes
Chin ups
One arm row
Standing BB Curl
Consentration Curl
Crunches
Leg raises

Workout 2
Squats
Leg ext
Lying leg curl
Standing Calf raises
Seated Calf raises
Shoulder presses
Lateral raises
DB Shrugs
Tricep Pushdowns
One arm cable pushdowns

Monday - Workout 1
Tuesday - Workout 2
Wednesday - Rest
Thursday - Workout 1
Friday - Workout 2
Will do the exercises the same as in max-ot, low reps and sets with heavy weights.

Way too much to do in each workout bud..I don't like the way this looks.. if you are battling with time then heavy duty training is perfect

You can get some crazy gains by training once to twice a week

If you pressed for time, I think you should focus on your bug compound lifts. Depending on your level of experience and the weights you lifting either do a decent full body beginner/intermediate program like Starting Strength or Bill Stars 5x5 or alternatively, do a upper/lower body split like the one you gave as an example in you OP but that's has less volume and is far more focused on compound movements with some isolation work.

Basically, something like this ( www.aworkoutroutine.com/the-muscle-building-workout-routine/ ) but I'd personally swop the Romanian Deads (in Lower A) for normal deads and swop split squats (in Lower B ) with Romanian deads. Also switch lat pulldowns (Upper A) with chin or pull ups and DB Flyes (Upper B ) with weighted Dips.