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In this article we will breakdown three (3) of the most effective strength training splits for lifters and athletes
looking to gain muscle mass and strength. In the below sections we will dissect each strength training split,
discussing whom it may be best for, benefits, and potential limitations.
A strength training split is a workout outline (typically formatted on a weekly basis) that offers coaches and
athletes a guideline to program for strength and muscle mass. Numerous factors can influence a
coaches/athletes decision as to which is the “best” workout split to choose, such as:
Training Availability (how often work, life, and other factors allow you to train)
Level of the Athlete (can you handle increased volume, do you need more rest days to account for
higher intensities and loadings, etc)
Program Goals (increased leg strength vs upper body mass, demands on the body, etc)
Needs of the Athlete (poor recovery, lack of work capacity, etc).
All of these factors influence coaches/athletes decision making process. The key for most strength training splits
is to provide enough frequency, volume, and training stimulus to promote physiological adaptations.
Below are three of the most effective strength training splits that can be used to build muscle hypertrophy,
strength, and set a strong foundation for sports performance. All of the below splits can be used with
powerlifting and general strength training workout programs (however there are some limitations when applied
to Olympic weightlifting programming).
Note that these three strength training splits are not the only options coaches and athletes have, however
they are three very effective strategies to at least consider when setting up a new training program.
This is a 3-day workout routine that is best done alternating between training days and rest days. You can
recycle training weeks every six days, or simply take two days off in in a row. For example, training Monday,
Wednesday, Friday, and resting Tuesday, Thursday, Saturday, and Sunday.
You can also add some movement of conditioning on one of the non-lifting days if your goal is body
composition and strength, or just to increase recovery and fitness.
Training the entire body every session allows for the program to deliver high amounts of frequency and volume
to most muscles in the body across the week.
Below is a sample day for this type of workout. It’s best to try to limit the exercises this day to 2-3 main
strength lift and 4-5 accessory exercise, delivery a total set volume of 10-20 sets for main strength work and 5-
10 for accessory lifts.
The below sample program has a strong emphasis on squat, back, and pressing strength. Day two could use a
similar format, with the first focus being on a strong pressing motion (bench press) and some accessory lower
lifts like lunges or step ups. Day 3 could then focus on pulling strength (deadlifts) and use more accessory lifts
with higher volume (higher reps) to induce muscle hypertrophy and recovery for the following week.
[Many athletes find soft tissue work can be really helpful for recovery — check out our list of the best foam
rollers for your needs!]
This is a good option for individuals who may not have a large amount of training availability due to work,
family, or life restrictions. Due to the decreased frequency of training (less days per week), training sessions
will often be a bit longer than those who train 5+ days per week. This doesn’t mean however, that it will be any
less effective if training volume, intensity, and recovery are all programmed correctly.
Benefits
Limitations
Workouts may be slightly longer than normal (60-90 minute sessions), not including warm-ups and
stretching
Diet is factor in warding off body fat increases (due to loss of training frequency)
Limited amount of training days may limit ability to address a lot of exercises/goals per cycle
More on lifter to get all other recovery strategies (active recovery, stretching, mobility, corrective
exercises) done on “non-training” days.
This is a typical 4-day split that allows coaches and athletes to train muscle groups twice per week, but with
more volume per session. Workouts are generally split into push (squat, pressing, and accessory) and pull
(deadlift, pulling, and accessory) and can be done in a 2 on, 1 off, 2 on, 2 off fashion OR spread out throughout
the week. It is recommended that a lifter does not train 3 days in a row on this program to allow for recovery
from hard training sessions.
Below are two sample workout days of this 4-day push/pull split. Note, that this program includes many of the
fundamental exercises for building power, strength, and athleticism.
Day 1 (Push) Day 2 (Pull)
Power Clean + Push Press: 3 sets of 3 reps Hang Snatch: 3 sets of 3 reps at 60-70%
at 60-70% Heavy Farmers Carry: 4 sets of 20m
Front Squat: 4 sets of 4-6 reps at 70% Romanian Deadlift: 4 sets of 8-10 reps
Barbell Bench Press: 4 sets of 6-8 reps Weighted Pull Up: 4 sets of 4-6 reps
Dumbbell Step Up: 4 sets of 8 reps/leg Bicep/Forearm Curl: 3-4 sets
Shoulder Accessory (side raises, scap work,
pull aparts, etc): 3-4 sets
This is a good split for most fitness and strength enthusiasts looking to increase training frequency and volume.
Due to the added training day, coaches and athletes have more options to include variety into a training
program, add unilateral and corrective work, and work to develop more skill-based movements (weightlifting,
strongman, sport-specific, etc).
Benefits
Limitations
Can be difficult to not be redundant with exercises, as movements like the squat can still leave
soreness and fatigue on pulling days.
Need for recovery is highlighted more than 3-day programs
Can be difficult for more advanced lifters to recovery from hard pulling or pressing sessions twice per
week. This makes it very important to have fatigue management strategies in place and program
volume and intensities accordingly.
The 5-day upper body push/push and lower split can be used by most lifters who are looking to increase training
volume evenly across a training week to allow for highly focused sessions on specific needs and goals of the
athlete. Lifters who have a strong foundation of training can often handle this style of split, as it demands great
recovery and mental abilities. Additionally, this program can be done for 6-days on, to allow for each muscle
group to be trained twice per week.
Below are three sample workout days (upper body push/pull and legs). It is recommended that a lifter does not
lift more than three days consecutively on this program to allow for proper recovery. As you can see, the below
days also have an emphasis (see notes). The other three workouts (not included) would focus primarily on the
other muscles groups (Day 4 focuses on chest and triceps, Day 5 focuses on weighted pull-ups and single arm
rows, and Day 6 focuses on hip strength via deadlifts and more hamstring based movements).
Day 1 (Upper Body Push, Day 2 (Upper Body Pull, Back, Day 3 (Lower Body,
Shoulders and Triceps Biceps, Grip Emphasis) Quadriceps, Lower Back, and
Emphasis) Abs Emphasis)
Pendlay Row: 5 sets of
Push Press: 5 sets of 3-5 6-8 reps Back Squat: 5 sets of 6-8
reps Lat Pulldown: 4 sets of reps
Seated Dumbbell 8-10 reps Leg Press: 3-4 sets of 20
Shoulder Press: 4 sets of Dumbbell Farmers steps
8-10 reps Carry: 4 sets of 20m Barbell Hip Raise: 4 sets
Dips: 4 sets of 6-10 reps Barbell Curl: 4 of 8-10 of 12 reps
Upright Row: 4 sets of reps Hyperextension/Back
8-10 reps Forearms/Biceps/Grip Raise: 3 sets of 8 reps
Shoulder Accessory: 3 Accessory: 3 sets Abs Accessory: 3-5 sets
sets
Triceps Accessory: 3
sets
This is a more advanced training split for lifters and athletes who have been accustomed to training at higher
volumes and are able to meet the training demands. This program is much less forgiving than a 3 or 4-day
routine, making sleep, nutrition, and daily life stress management critical to success.
Benefits
Great deal of programming freedom available to a coach/athlete to input exercise to address most
training needs/goals
Can deliver high amounts of training volume to maximize muscle growth
Allows for lifters to spend less time at the gym training
Limitations
Final Thoughts
This is a comprehensive breakdown of some of the most effective strength training splits out there, complete
with sample workout days to help you gain a deeper understanding of each. As coaches and athletes, we must
have the ability to adapt to training goals, life stresses, and recovery needs, with the understanding that training
splits are an outline, but not set in stone. In the even you find you can handle more volume OR the opposite
occurs simply consult your coach and adjust things as needed. Happy Training (and programming)!