Only 4 seems sort of light? Remember, I have tons of time to do this. Which is a luxury most dont have.
If I use a split I want a really high volume one.
Nono, what I mean is 4 individual exercises per day with 5 sets each with 8 reps.
For example, my chest day:
1. Decline bench presses 5 sets of 8 reps 120kg
2. Incline Bench presses 5 sets 8 reps 90kg
3. Flat bench flyes 5 sets of 8 reps 50kg
4. Pull overs 5 sets of 8 reps. 50kg
Optional finisher: plate presses till exhaustion 20kg plate
With pause between the sets thats about a very intensive 80-90 minutes workout.
Thats 160 reps of various exercises with very heavy weights for just one muscle group.
I have a 4-day split with that plan: Chest / Legs+Back / Shoulder+Neck / Biceps+Triceps+Forearms
I exercise 4 days all muscle groups, take a day off and start with day one again. I do not have a 7-day schedule, its a 5 day.