Torso/Limbs Split

The torso/limbs split is a great 4-day-a-week split. It's similar to an upper/lower split, but the torso/limb split has the arms on the same day as legs.  

The sessions will be split like this,

Torso 

• Chest
• Back
• Shoulders

Limbs 

• Legs
• Arms

I always like to do the torso before the limbs workout so that your arm work isn't going to have an impact on your back training.

What are the benefits of the torso/limbs split?

Arm focus:

By moving biceps and triceps to the Limb days, you train them while fresh compared to upper/lower, when they are often trained after chest, back, and shoulders.

Spreading the upper body workout:

Upper days in an upper/lower split often need more exercises compared to the lower day. 

Each muscle is trained twice a week:  

It hits muscle groups twice a week without having to train over 4 days a week.

Potential Issues with the torso/limbs split

Potentially can cause joint strain and overuse issues

This is especially true with the elbows, as they are being used in all four workouts.

A lot of overlap between sessions

The triceps and biceps will be used in all four sessions. This can cause issues. The best way to avoid this being a problem is to always do limbs after torso so you're not doing chest, shoulders, and back exercises while fatigued from the arm work.