[Steve]

I am an advocate of the push/pull concept. Our bodies move, naturally, in plains of motion. In I have found that our bodies respond best if we adhere to these plains of motion instead of trying to break up a routine by bodypart.

A typical 4 day split that I think is ideal for most after a total body workout for beginners is something like this:

Day1:

Upper body - heavy horizontal pushing/pulling, light vertical pushing/pulling

Day2:

Lower body - Heavy quad dominant, light posterior chain

Day3:

Upper body - Heavy vertical pushing/pulling, light horizontal pushing/pulling

Day4:

Lower body - Heavy posterior chain, light quad dominant