Training Splits That Should Work Well Training splits are not rocket science.

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.

Double overhand grip will sooner or later fail on you.

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.


Day 1:

Squat/Leg press/Front squat;

Calves raises;

Bench press/Dips/Other pushing exercise;

Assistance exercises of choice;

Day 2:

Deadlift/Back Training

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?


  1. Fady

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