Training Splits

A training split is how you divide up the days of your routine. There are numerous ways to structure your workout. Some are better than others depending on your level of skill. Most people are untrained or novice level trainees; so, keep that in mind when deciding on a training split.

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Splits:

Full Body Split

The Full Body Split is the most effective split for untrained and novice level trainees. You will train the full body 2-4x times a week.

Example Program:

Squat 3x5

Bench 3x5

RDL 3x5

Row 3x5

Lunge

Upper/Lower Split

The Upper/Lower Split is also effective for Untrained, Novice, & Intermediate level trainees. The Upper/Lower Split is my go-to split for almost all my clients.

Example Program:

Workout A

Squat 3x5

RDL 3x5

Lunge 3x5

Workout B

Bench 3x5

Row 3x5

Press 3x5

Three Day Split

The Three Day Split is best used for intermediate & Advanced Trainees. We will divide the program up on the three main lifts: Squat, Bench, & Deadlift.

Example Program

Workout A

Squat 3x5

Front Squat 3x5

Lunge 3x5

Workout B

Bench 3x5

Row 3x5

Press 3x5

Workout C

Deadlift 3x5

Romanian Deadlift 3x5

Back Extension 3x15

Four Day Split

The Four Day Split is reserved for Advanced & Elite Level trainees. It requires commitment of at least four days and the body will be under constant stress.

Example Program

Workout A

Squat 3x5

RDL 3x5

Lunge 3x5

Workout B

Bench 3x5

Row 3x5

Incline Bench 3x5

Workout C

Deadlift 3x5

Romanian Deadlift 3x5

Back Extension 3x15

Workout D

Press 3x5

Dumbbell Press 3x5

Skull Crushers 3x5

There you have it! I wouldn’t recommend a 5-7 day split; your workout is far too spread out and it will be ineffective for MOST trainees.

Dedicate & Succeed,

Justin Kukla