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.

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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.

Examples:

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.

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Twice a Week

Two times a week could be a very effective way to train too.

Examples

Day 1

Squat/Leg press/Front squat

Bench press/Dips

Calf raises

Assistance exercises

Day 2

Deadlift/Back Training

Assistance exercises

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Three Times A Week

If you are training three times a week, you have the needed time to do more volume.

Day 1

Squat/Leg press/Front squat + Calves raises

Day 2

Push day

Day 3

Deadlift/Back day

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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

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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