There’s nothing magical about training splits despite the enormous amount of attention they receive. Persistence rather than “the perfect training split” is what will take you way ahead. You can follow a training routine that is far from optimal and still do very well.
Anyway, below are a few training splits, which you may find useful depending on your goals, time you can devote to training and other preferences.
Once a week
Believe it or not you can train once a week and still make progress. I wouldn’t say it’s optimal but it can work better than some people think. Obviously, you are going to be training full body that day.
Therefore, you have to choose 1 main exercise for the lower body, pushing and pulling musculature.
Squat; Bench Press; Barbell rows + assistance work;
Leg Press; Bench Press; Deadlift + assistance work;
Front Squat; Dips; Rows + assistance work;
…and many more.
Since you are going to be doing a lot of compound exercises in one day, rep schemes such as 5×5, 10×3, 8×6, 6×6…with heavy weight cannot be applied to all movements because it will take 4 hours or more to complete the workout.
Twice a Week
Two times a week could be a very effective way to train too. You get the opportunity to make the days shorter compared to once a week training.
Squat/Leg press/Front squat;
Bench press/Dips/Other pushing exercise;
Assistance exercises of choice;
Assistance exercises of choice
Three Times A Week
If you are training three times a week, you have the needed time to add more volume compared to the other two schedules.
Day 1: Squat/Leg press/Front squat; Calves raises;
Day 2: Push day
Day 3: Deadlift/Back day
Three times a week, but hitting each muscle group twice
Day 1: Upper legs + Calves
Day 2: Upper body (push focus) + 3 sets of rows or pull-ups;
Day 3: Rest
Day 4: Back (pull focus) + leg exercise + 3 sets of dips or another pushing exercise + calves
Four Times a Week Training
You can also train four times a week and make space for another “big” leg day on Day 5.
Day 1: Legs +Calves
Day 2: Upper body push focus + 3 sets of rows or pull-ups;
Day 3: Rest
Day 4: Back (pull focus) + 3 sets of dips or another pushing exercise;
Day 5: Legs + Calves
Fives Time a Week
I have never trained more than 4 times a week and don’t plan on doing so. I don’t think it’s needed and justifiable, at least for me. Therefore, I offer you no five times a week splits. Mad?