There’s nothing magical about training splits despite the enormous amount of attention that they receive. Persistence rather than “the perfect training split” is the engine. You can follow a subpar training routine and still do very well if you just keep pushing.
Below are a few training splits which you may find useful depending on your goals and preferences.
Once a week
Believe it or not, you can train once a week and still make progress. I wouldn’t say that this method is optimal, but it can work better than some people think. Obviously, you will have to train everything on that day.
1.Squat; Bench Press; Barbell rows + assistance work;
2.Leg Press; Bench Press; Deadlift + assistance work;
3.Front Squat; Dips; Rows + assistance work;
Since this frequency requires you to do many compound exercises in one day, rep schemes such as 5×5, 10×3, 8×6 and 6×6…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.
Squat/Leg press/Front squat
Three Times A Week
If you are training three times a week, you have the needed time to do more volume.
Squat/Leg press/Front squat + Calves raises
Three times a week
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
If you train four times a week, you can 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