The Best Training Splits For Size And Strength!

Are you curious about the best training splits for size and strength?

Do you want to know how to use different training splits, such as the push / pull / legs split, the upper / lower split, or the bodybuilding bro split to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the 5 best training splits in the world so you can reach your bodybuilding and powerlifting goals in record time!

Introduction

Part 1: Full Body Routines
Part 2: Upper / Lower Splits
Part 3: The Poliquin Splits
Part 4: Push / Pull / Leg Splits
Part 5: Bodybuilding 7-Day Splits
Part 6: Other Training Splits

Choosing the right training split is one of the most important and difficult decisions you have to make when designing a new training program.

A good training split can be the difference between betting bigger and stronger every week or making zero progress in the gym!

A training split is a tool that you can use to organize your workouts over the course of the week. Here are some of the most popular training splits:

Option #1: Full body splits (3-5 days per week)
Option #2: Upper / lower splits (2-4 days per week)
Option #3: Push / pull / leg splits (3-6 days per week)
Option #4: Poliquin-style splits (3-4 days per week)
Option #5: Bodybuilding bro splits (4-6 days per week)

All of these different training splits have their own unique advantages and disadvantages.

For example, full body splits tend to work great for absolute beginners and trainees looking to rapidly lose body fat.

If your main goal is to get stronger, then a great choice is the upper body / lower body split as used by the Westside Barbell powerlifting club and many other powerlifting teams.

Finally, if you are a highly advanced bodybuilder then you have probably at least experimented with a 5 day per week “bro-split.”

I want to make the topic of choosing the best training split as simple as possible for you. We are going to examine all of the most popular training splits one-by-one.

I will teach you the benefits of each training split and what type of trainee should consider using it. I will also provide sample training routines for almost all of the training splits covered in this article.

By the end of this article you will be able to pick the best training split to use in your own training based on your goals, your experience level and your recovery ability. Trust me, you don’t want to miss this cutting edge information!

Note: if you have trouble reading the training routines presented here then please read this article.

Now let’s get down to business…

Part 1: Full Body Routines

Full body routines have a very long history in the iron game.

The idea is simple: you train your entire body on each training day. For example, you might perform exercises such as squats, deadlifts, presses, pull ups and rows on your training days.

Many of the best bodybuilders in the early to mid 1900s including the legendary Steve Reeves built their physiques using full body splits.

I’m not going to blow smoke up your ass and tell you that full body splits are the way to go if you want to get as big and strong as possible.

There are better training splits if that is your goal.

However, there are a couple of situations where full body splits work awesome:

Option #1: Absolute beginners who are new to weight training
Option #2: Anyone looking to lose body fat as quickly as possible

Full body splits are particularly effective if you want to lose a lot of body fat in a short period of time. This is especially true if you use “German Body Composition” style workouts.

The basic idea behind German Body Composition is to structure your workouts so that you produce as much lactic acid as humanly possible.

Research has shown over and over that lactic acid production is positively correlated with growth hormone production. The more your muscles “burn” the more growth hormone you produce and the more fat you lose!

German Body Composition workouts often superset exercises that target the upper body and lower body in order to maximize lactic acid production. This may sound like an unconventional way to train, but it produces awesome results if you know what you are doing.

One of the world’s leading body composition specialists Nick Mitchell often uses full body workouts to produce jaw-dropping 12 week body transformations.

There are three main full body splits that you may want to use for fat loss:

Option #1: Full body 2 times per week
Option #2: Full body 3 times per week
Option #3: Full body 4 times per week

Let’s take a closer look at each of these training frequencies.

Full Body Routines: Two Days Per Week

For example:

Day 1: Off
Day 2: Full Body
Day 3: Off
Day 4: Off
Day 5: Full Body
Day 6: Off
Day 7: Off

Training two days per week is not ideal when you want to lose body fat as quickly as possible. However, sometimes life gets in the way.

If you only have two days to week to train then a two days per week full body split may be a reasonable choice.

The caveat is that you are going to have to work very, very hard during those two training days. You can’t afford to waste a single workout!

Here is a sample two days per week full body workout that can be used when fat loss is the primary goal. Check it out:

Two Days Per Week Full Body Fat Loss Routine:

A1: Back squat (medium stance / heels flat), 3 x 12**, 4/0/X/0, 60 seconds rest
A2: Medium supinated grip chin ups, 3 x 12**, 4/0/X/0, 60 seconds rest
A3: Snatch grip deadlift, 3 x 12**, 4/1/X/0, 60 seconds rest
A4: V-bar dips (forward leaning torso), 3 x 12**, 4/0/X/0, 240 seconds rest

**Performed with your 12-rep max

Here are the training videos: exercise A1, exercise A2, exercise A3, exercise A4.

This routine is anything but easy! It uses some of the most bang-for-your-buck exercises such as squats, chin ups, deadlifts and dips to produce an absolutely horrible amount of lactic acid in your muscles.

Of course there are easier ways to structure a two times per week full body workout. However, if you want maximum results then it is hard to beat this simple routine.

Full Body Routines: Three Days Per Week

For example:

Day 1: Off
Day 2: Full Body
Day 3: Off
Day 4: Full Body
Day 5: Off
Day 6: Full Body
Day 7: Off

This type of routine format works extremely well for two groups of trainees:

Option #1: Absolute beginners who are new to strength training
Option #2: Beginner and intermediate trainees interested in fat loss

If you are new to strength training then a full body 3 times per week program is definitely the way to go.

This type of routine lets you practice specific exercises multiple times per week which is critical for learning proper exercise technique and learning to activate your muscles correctly.

Here is a really simple weight training routine that anyone new to the iron game can benefit from. Check it out:

Beginner Full Body Routine

A1: Back squat (medium stance / heels flat), 3 x 6-8, 2/0/1/1, 120 seconds rest
B1: 30 degree incline barbell press, 3 x 6-8, 2/0/1/1, 120 seconds rest
C1: Medium overhand grip cable pulldowns, 3 x 6-8, 2/1/1/0, 120 seconds rest
D1: Front step up (holding DBs), 3 x 10-12, 2/0/1/0, 60 seconds rest
E1: 45 degree back extension (holding DBs), 3 x 10-12, 2/0/1/0, 60 seconds rest
F1: Seated DB overhead press, 3 x 10-12, 2/0/1/0, 60 seconds rest
G1: Seated cable row (v-handle), 3 x 10-12, 2/0/1/0, 60 seconds rest

The other group of trainees who stands to benefit from a 3 times per week full body routine is beginner and intermediate lifters interested in fat loss.

Actually, the original German Body Composition program was designed using this exact training frequency.

The basic idea is to superset exercises targeting your upper body and your lower body. This creates a horrible amount of lactic acid which is ideal for fat loss.

Here is a sample German Body Composition program you may want to try.

I recommend you alternate back and forth between the “A” workout and the “B” workout on your training days. Check it out:

German Body Comp “A” Workout

A1: Back squat (narrow stance / heels elevated), 3 x 10-12, 2/0/X/0, 45 seconds rest
A2: Wide overhand grip lat pulldowns, 3 x 10-12, 2/0/X/0, 45 seconds rest
B1: Bilateral lying leg curl (feet plantarflexed / neutral), 3 x 10-12, 2/0/X/0, 45 seconds rest
B2: 30 degree incline DB press, 3 x 10-12, 2/0/X/0, 45 seconds rest
C1: 45 degree leg press, 3 x 10-12, 2/0/X/0, 45 seconds rest
C2: Machine chest supported row, 3 x 10-12, 2/0/X/0, 45 seconds rest
D1: Seated calf raise, 3 x 10-12, 2/0/X/0, 45 seconds rest
D2: Garhammer raise, 3 x 10-12, 2/0/1/0, 45 seconds rest

German Body Comp “B” Workout

A1: Flat DB press, 3 x 10-12, 2/0/X/0, 45 seconds rest
A2: Bilateral seated leg curl (feet plantarflexed / pointing in), 3 x 10-12, 2/0/X/0, 45 seconds rest
B1: Bilateral hammer strength pulldown, 3 x 10-12, 2/0/X/0, 45 seconds rest
B2: Machine hack squat, 3 x 10-12, 2/0/X/0, 45 seconds rest
C1: Hammer strength overhead press, 3 x 10-12, 2/0/X/0, 45 seconds rest
C2: DB stiff legged deadlift, 3 x 10-12, 2/0/X/0, 45 seconds rest
D1: 45 degree incline DB curl (supinated grip), 3 x 10-12, 2/0/X/0, 45 seconds rest
D2: Flat DB extension, 3 x 10-12, 2/0/X/0, 45 seconds rest

These routines may look complicated at first. However, once you actually perform them they aren’t so bad. You are performing two types of supersets.

The first type of superset focuses on quadricep exercises and upper back exercises.

The second type of superset focuses on hamstring exercises and chest exercises. Real-world results have proven that this is an incredible way to train if you want to rapidly lose body fat.

Full Body Routines: Four Days Per Week

This routine format works well for advanced trainees who are training for fat loss.

Here is what your weekly training schedule might look like:

Day 1: Off
Day 2: Full Body
Day 3: Off
Day 4: Full Body
Day 5: Off
Day 6: Full Body
Day 7: Full Body

Charles Poliquin often used this type of routine format with his world-class athletes who were starting to look softer than the Pillsbury Dough Boy.

Here is a sample 4 days per week full body fat loss program you may want to try. Check it out:

Monday Workout

A1: Snatch pulls on podium, 5 x 6, X/0/X/0, 45 seconds rest
A2: Walking DB lunges, 5 x 6 steps per leg, 1/0/1/0, 45 seconds rest**
B1: Cyclists’ back squats, 4 x 6-8, 3/0/X/0, 45 seconds rest
B2: Close / parallel-grip chin ups, 4 x 6-8, 3/0/X/0, 45 seconds rest**
C1: Bilateral lying leg curls (feet plantarflexed / neutral), 4 x 6-8, 3/0/X/0 tempo, 45 seconds rest
C2: 45 degree incline dumbbell presses (neutral grip), 4 x 6-8, 3/0/X/0 tempo, 45 seconds rest

**Rest 3 minutes after completing all of the “A” or “B” sets

Tuesday Workout

A1: Clean deadlifts on podium, 5 x 6, 4/0/X/0, 45 seconds rest
A2: Sternum chin ups, 5 x 6, 2/0/X/0, 45 seconds rest**
B1: Russian step ups, 4 x 8-10, X/0/X/0, 45 seconds rest
B2: V-bar dips (forward leaning torso), 4 x 8, 3/0/X/0, 45 seconds rest**
C1: Bilateral lying leg curls (feet plantar flexed / turned outward), 3 x 6-8, 3/0/X/0 tempo, 45 seconds rest
C2: Seated dumbbell presses (neutral grip), 3 x 6-8, 3/0/X/0, 45 seconds rest
C3: Seated dumbbell external rotations (elbow on knee), 3 x 6-8, 3/0/X/0, 45 seconds rest

**Rest 45 seconds after completing all “A” or “B” sets

Thursday Workout

A1: Power cleans on podium, 5 x 6, X/0/X/0, 45 seconds rest
A2: Lumberjacks, 5 x 6, X/0/X/0, 45 seconds rest**
B1: Front squats (narrow stance / heels elevated), 4 x 4-6, 3/2/X/0 tempo, 45 seconds rest
B2: 30 degree Incline thick-bar presses, 4 x 6-8, 3/0/X/0, 45 seconds rest
B3: Lean-away pull ups, 4 x 6-8, 3/0/X/0, 45 seconds rest**
C1: Bilateral lying leg curls (feet plantar flexed / turned inward), 3 x 6-8, 3/0/X/0 tempo, 45 seconds rest
C2: One-arm bent-over shrugs, 3 x 8-10, 2/0/1/2, 45 seconds rest
C3: Low-pulley external rotations, 3 x 10-12, 3/0/X/0, 45 seconds rest

Friday Workout

A1: Snatch deadlifts, 10 x 6**, 3/0/X/0, 45 seconds rest****
B1: Thick-bar curls, 8 x 8**, 3/0/X/0, 45 seconds rest
B2 Decline EZ-curl-bar triceps extensions, 8 x 8**, 3/0/X/0, 45 seconds rest

**descending-sets style, resting only 45 seconds; decrease the weight on every set so you can get the reps

****Rest 5 minutes after completing all ten sets of the “A” exercise

This program was taken directly from Charles Poliquin so I can’t take credit for it. Be warned: this program is for advanced trainees only. If you have below average recovery ability then this is NOT the program for you!

Part 2: Upper / Lower Splits

Upper body / lower body splits are by far one of the most common and effective training splits that you can use.

Upper / lower splits are used by many of the strongest powerlifters and strongman competitors in the world including Hafthor Bjornsson, Brain Shaw and Eddie Hall.

Many intermediate level bodybuilders have also successfully used the classic upper / lower split. One of the things that I really like about upper / lower splits is how flexible they are.

There are 3 main training frequencies you can use with this split format:

Option #1: Two days per week
Option #2: Three days per week
Option #3: Four days per week

Each of these training frequencies have their own advantages and disadvantages.

The two day per week upper / lower split is sometimes used by extremely advanced powerlifters such as Eric Lilliebridge and Stan Efferding.

If you are squatting and deadlifting 600+ pounds then this may be a good option for you.

The three days per week upper / lower split is a somewhat underrated option that can work well for both powerlifters and bodybuilders. Dante Trudel designed his DC Training program around a 3 days per week upper lower split and it’s hard to argue with his results!

Finally the 4 days per week upper / lower split may be the most popular training split in the world amongst elite level powerlifting and strongman competitors.

Many powerlifting teams such as the Westside Barbell training club base their entire training program around this split.

Now let’s take a closer look at each of these options…

Upper / Lower Split: Two Days Per Week

The 2 days per week upper / lower split is definitely an underrated option. No, I don’t think this is a great option for most trainees. However, if you are an extremely advanced powerlifter then it is definitely worth considering.

Here is how you might organize your weekly workouts:

Day 1: Off
Day 2: Off
Day 3: Off
Day 4: Upper Body
Day 5: Off
Day 6: Off
Day 7: Lower Body

As you can see each body part is trained only one day per week.

Some of the world’s strongest powerlifters such as Stan Efferding and Eric Lilliebridge have made their best progress using this exact training split.

These guys lift such unbelievably heavy weights in the squat and the deadlift that they need TONS of rest in between their workouts to recover.

Eric found that he actually got his best results when he performed heavy squats on one week and heavy deadlifts on the other. For example:

Week 1

Wednesday: Heavy Bench Press
Saturday: Heavy Squat

Week 2

Wednesday: Light Bench Press
Saturday: Heavy Deadlift

This means Eric is only squatting or deadlifting once every 2 weeks!

Again, most trainees need to use a higher training frequency to get optimal results. However, if you are already freaky strong or have a very efficient nervous system then you may do great on this kind of minimalist training split.

Here are some examples for how Eric Lilliebridge structures his training days:

Lilliebridge Bench Press Day:

Exercise #1: Bench press (competition grip), 1 set of 4 reps
Exercise #2: Bench press with slingshot (competition grip), 2 sets of 1-2 reps
Exercise #3: Bench press (close grip), 1 set of 7 reps
Exercise #4: Lying ez-bar extensions (to forehead), 3 sets of 8-12 reps
Exercise #5: Front DB raises, 3 sets of 8-12 reps

CLICK RIGHT HERE for a video of the first half of Eric’s workout:

And here is a sample lower body day:

Lilliebridge Deadlift Day:

Exercise #1: Squat (competition stance), 1 set of 3 reps
Exercise #2: Speed deadlift, 3 sets of 1 rep
Exercise #3: Barbell bent over rows, 3 sets of 8-12 reps
Exercise #4: Leg press, 3 sets of 8-12 reps
Exercise #5: Lying leg curls, 3 sets of 8-12 reps

If you want to learn more about Eric Lilliebridge’s training style or the 2 days per week upper / lower split then I strongly recommend you check out the following article:

The Lilliebridge Method: The Ultimate Guide!

Everything you want to know about Eric Lilliebridge’s unique training style can be found in that article.

Upper / Lower Split: Three Days per Week

The 3 days per week upper body / lower body split is one of the most underrated training splits in the world.

This split works extremely well for a large percentage of the training population. In fact, if you are an intermediate level lifter then I can almost guarantee you that you can make AWESOME progress training this way!

Here is how you might organize your weekly training schedule:

Week 1

Monday: Upper Body
Wednesday: Lower Body
Friday: Upper Body

Week 2

Monday: Lower Body
Wednesday: Upper Body
Friday: Lower Body

There are a few reasons why this split works so well for most trainees. However, the biggest reason might be the training frequency.

The 3 days per week upper body / lower body split features a training frequency of once every 4-5 days. This is an AWESOME training frequency that works for a lot of people.

If you have trouble recovering from two workouts per week per body part then you may find that this training frequency is just what you need to make rapid progress.

This split is normally used by strength athletes such as powerlifters, but bodybuilders can also get great results from it.

DC training, one of the most popular and effective bodybuilding training programs, happens to use a 3 days per week upper / lower split.

Here is how the training days are structured in DC Training:

DC Training Upper Body Day

Exercise #1: Chest
Exercise #2: Shoulders
Exercise #3: Triceps
Exercise #4: Back Width
Exercise #5: Back Thickness

DC Training Lower Body Day

Exercise #1: Biceps
Exercise #2: Forearms
Exercise #3: Calves
Exercise #4: Hamstrings
Exercise #5: Quadriceps

OK, it’s not a true upper / lower split as you are training biceps and forearms on your lower body training day. But it’s close enough to me!

It would be impossible to cover the entire DC Training program in this article. If you want more information on it then you can check out the following article:

DC Training: The Ultimate Guide!

Instead I will leave you with a couple of DC-style workouts to hopefully peak your interest in the program. Check it out.

DC Training Upper Body Workout

Exercise #1: 30 degree incline barbell press, 1 x 11-20 RP**
Exercise #2: Seated DB overhead press, 1 x 20-30 RP**
Exercise #3: Dead stop skull crusher, 1 x 15-25 RP**
Exercise #4: Rack chin, 1 x 11-20 RP**
Exercise #5: Conventional deadlift, 2 x (5-7, 8-10)

**Performed as a rest-pause set. Perform 3 sets to failure with 20-30 seconds rest in between sets. The total number of reps you get across all 3 attempts should equal the target rep range. For example, if your target rep range is 11-20 RP then you might get 9+3+2 = 14 RP.

DC Training Lower Body Workout

Exercise #1: 45 degree incline DB curl (supinated grip), 1 x 15-25 RP**
Exercise #2: Unilateral cable reverse curl, 1 x 8-12
Exercise #3: Leg press calf raise, 1 x 8-10
Exercise #4: Sumo 45 degree leg press, 1 x 8-12
Exercise #5: Machine hack squat, 2 x (6-8, 20****)

****Performed as a DC-style “widowmaker” set. You are going to perform 20 reps with your 10-rep max. Perform 10 reps in continuous style, then lock your legs out and rest while taking in several deep breaths. Once you feel ready squat back down and bust out 1-3 additional reps. Repeat this process until you have performed 20 total reps.

Upper / Lower Split: Four Days Per Week

The 4 days per week upper / lower split is the gold standard for powerlifting training splits.

Many of the most successful powerlifting teams in the world such as the Westside Barbell powerlifting club use this high-frequency split.

Here is how the workouts might be structured over the course of a week:

Day 1: Light bench press day
Day 2: Heavy squat / deadlift day
Day 3: Heavy bench press day
Day 4: Light squat / deadlift day

One of the most popular training systems that uses the 4 days per week upper body / lower body split is the Westside Barbell training program.

The Westside system trains the squat, bench press and deadlift twice per week.

The “heavy” day is performed as a max effort workout where you work up to a 1-3 rep max on a special exercise that is similar to but slightly different from the competition lift itself. Later in the week a “light” workout is performed where you perform 8-10 speed sets with the competition lift.

The Westside Barbell training program does an excellent job of cycling through heavier and lighter workouts over the course of the week.

Most trainees find that they are not able to recover from 2 extremely heavy lower body workouts per week. Of course, there are many other ways that you could structure a 4 days per week upper body lower body split.

Many bodybuilders have had success training this way to capitalize on the slightly higher training frequency.

Here are some sample Westside Barbell workouts so you can see how a full weeks worth of workouts might be set up. Check it out:

Sunday: Dynamic Effort Bench Day:

Exercise #1: Bench press against chains (close grip)**, 10 sets of 3 reps, 60 seconds rest
Exercise #2: V-bar dips (upright torso), 2 sets of 5-7 reps, 120 seconds rest
Exercise #3: Overhead rope cable extensions, 3 sets of 6-8 reps, 60 seconds rest
Exercise #4: T-bar row, 3 sets of 10-12 reps, 60 seconds rest
Exercise #5: Seated DB hammer curls, 3 sets of 12-15 reps, 60 seconds rest

Monday: Max Effort Squat / Deadlift Day:

Exercise #1: Rack pull against bands, 3 sets of 1 rep, 180 seconds rest
Exercise #2: Safety squat bar good morning, 3 sets of 5 reps 120 seconds rest
Exercise #3: Glute ham raise, 3 sets of 6-8 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 12-15 reps, 60 seconds rest

**Performed at 90%, 95%, and 100% of your estimated 1-rep max strength for that day.

Wednesday: Max Effort Bench Day:

Exercise #1: Floor press (medium grip), 3 sets of 1 rep, 180 seconds rest
Exercise #2: JM Press, 3 sets of 5-7 reps, 120 seconds rest
Exercise #3: Tate press, 8 sets of 8 reps, 30 seconds rest
Exercise #4: Wide neutral grip pull down, 3 sets of 10-12 reps, 60 seconds rest
Exercise #5: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 90%, 95%, and 100% of your estimated 1-rep max strength for that day.

Friday: Dynamic Effort Squat / Deadlift Day:

Exercise #1: Dynamic effort squat against chains**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Dynamic effort deadlift against chains****, 6 sets of 1 reps, 60 seconds rest
Exercise #3: Reverse hyperextensions, 3 sets of 8-10 reps, 60 seconds rest
Exercise #4: Glute ham raise, 3 sets of 10-12 reps, 60 seconds rest

**Performed with 65% of your 1-rep max at lockout

****Performed with 65% of your 1-rep max at lockout

Again there are many different ways that you might set up a 4 days per week upper / lower training split. If you want to learn more about upper body / lower body splits then I strongly recommend the following article:

Upper / Lower Splits: The Ultimate Guide!

Part 3: The Poliquin Splits

Charles Poliquin was one of the world’s most successful strength coaches.

He used a lot of controversial training methods but he always produced incredible results with his athletes.

Charles used an unusual training split (or a variation of it) with about 70% of his athletes. This split does not have a formal name but out of respect for Charles I like to call it the “Poliquin split.” Check it out:

The Poliquin Split

Day 1: Chest / Back
Day 2: Legs
Day 3: Off
Day 4: Shoulders / Arms
Day 5: Off
Day 6: Repeat!

There are a number of unusual things about this training split.

First of all, every body part is trained once every 5 days. This is a moderate training frequency that falls somewhere in between the “once per week” and “twice per week” approaches to training frequency.

In my experience a large percentage of the training population responds EXTREMELY well to this type of training frequency.

You can train with a lot of volume and / or intensity because there is plenty of rest in between workouts for each body part. However, the frequency is still moderately high so productive workouts add up quickly.

Another interesting thing about this routine is that antagonistic body parts are trained together during each workout.

This is just a fancy way of saying muscles on opposite sides of the body with opposing functions are trained together.

Here are some examples of antagonistic body parts:

Example #1: Chest and back
Example #2: Quads and hamstrings
Example #3: Biceps and triceps

Charles believed that one of the best ways to train for strength and size gains was to use antagonistic supersets.

For example, his trainees might perform a set of bench presses, rest 1-2 minutes, perform a set of chin ups, rest 1-2 minutes and then perform another set of bench presses etc.

Training antagonistic body parts in this manner has several advantages:

Benefit #1: It allows you to recruit more motor units in your target muscles
Benefit #2: It reduces the rate at which you fatigue over the course of a workout
Benefit #3: It lets you perform more high-quality sets in a shorter period of time

Antagonistic supersets are in many ways a superior way to train. Of course there are some drawbacks to the classic Poliquin split.

The biggest one is that you have to have a very flexible training schedule. You may need to workout on any given day of the week.

You only have to perform about 4 weight training workouts a week but the days that you train on will vary from one week to the next.

If you have a lot of family obligations etc., then this may not be practical.

There are a few different versions of the Poliquin split. Let’s take a closer look at some of the more popular variations.

Poliquin Split Option #1

Day 1: Chest / Back
Day 2: Legs
Day 3: Off
Day 4: Shoulders / Arms
Day 5: Off
Day 6: Repeat!

This is the version of the Poliquin split that Charles Poliquin used most often.

It works extremely well for athletes, but it does have some drawbacks if you are a serious bodybuilder or powerlifter. The biggest drawback is that you are training your lower body the day after training your upper back.

If you like to perform heavy barbell rows or t-bar rows for your upper back, then you may find that your lower back does not have enough built-in rest on this training schedule.

Poliquin Split Option #2

Day 1: Shoulders / Arms
Day 2: Legs
Day 3: Off
Day 4: Chest / Back
Day 5: Off
Day 6: Repeat!

This option is exactly the same except the shoulder / arm day and the chest / back day are swapped.

In my experience, most bodybuilders and powerlifters do MUCH better on this version of the Poliquin split.

You can perform heavy rowing exercises and possible even deadlifting variations on the Chest / Back day without it negatively impacting your leg day.

Many bodybuilders who struggle to develop their shoulders and arms respond extremely well to this split.

Poliquin Split Option #3:

Day 1: Chest / Biceps
Day 2: Legs
Day 3: Off
Day 4: Back / Triceps / Shoulders
Day 5: Off
Day 6: Repeat!

Here is another option that you may want to try. The upper body workouts are arranged slightly differently, but you can still perform antagonistic supersets with this training split.

Nick Mitchell of Ultimate Performance is particularly fond of this training split.

If you are a bodybuilder or a physique athlete then it is definitely worth considering.

Poliquin Split Option #4:

Day 1: Shoulders / Arms
Day 2: Legs
Day 3: Off
Day 4: Chest / Back
Day 5: Off
Day 6: Off
Day 7: Repeat!

Some trainees find that the original Poliquin split is just a little bit too difficult to recover from.

If this describes you, then you may want to consider using option #4. This split features an extra rest day after the chest / back workout which makes it MUCH easier to recover from.

Poliquin Split Option #5:

Day 1: Shoulders / Arms
Day 2: Off
Day 3: Legs
Day 4: Off
Day 5: Chest / Back
Day 6: Off
Day 7: Off

This is a version of the Poliquin split where you are training body parts once every seven days.

If you really like to blast your muscles with a TON of volume, or if you are stupidly strong, then you may respond extremely well to this option.

You have 1-2 rest days following every workout which helps a ton with recovering from one workout to the next.

There are an absolutely massive number of ways to design workouts using the Poliquin splits. Everything from extremely high-volume hypertrophy routines to low-rep strength routines is fair game.

Now let’s take a look at a few different sample routines.

The first routine is a sample chest / back hypertrophy routine, the second is a sample lower body strength routine, and the third is a sample arm fat loss routine. Check it out:

Chest / Back Hypertrophy Routine

A1: V-bar dips, 3-5 x 6-8, 5/0/X/0, 10 seconds rest
A2: 30 degree incline DB press, 3-5 x 10-12, 2/1/X/0, 10 seconds rest
A3: Decline hammer strength press (with band tension), 3-5 x 10-12, 2/0/X/0, 180 seconds rest
B1: Chest DB fly extreme stretch, 1 x 60-90 seconds, 180 seconds rest
C1: Smith machine dead stop row, 3-5 x 10-12, 2/1/X/0, 10 seconds rest
C2: Wide overhand grip cable pulldown, 3-5 x 10-12, 2/1/X/0, 10 seconds rest
C3: Nautilus pullover machine, 3-5 x 10-12, 2/0/X/0, 180 seconds rest
D1: Wide overhand grip hanging lat stretch, 1 x 60-90 seconds, rest as needed

Legs Strength Routine

A1: Deficit snatch grip deadlift, 6 x 3/3/5/5/8/8, 4/1/X/0, 240 seconds rest
B1: Triple jumper’s step up (barbell on back), 3 x 6-8, 1/0/X/0, 60 seconds rest
B2: Bilateral lying leg curl (feet plantar flexed / pointing in), 3 x 6-8, 2/0/X/0, 60 seconds rest

Shoulders / Arms Fat Loss Routine

A1: Standing behind the neck press, sets of 2**, 3/0/X/0, no rest
A2: Preacher ez-bar curl (narrow / supinated grip), sets of 2**, 3/0/X/0, no rest
B1: Decline DB extension, sets of 6****, 2/0/X/0, no rest
B2: Seated zottman curl, sets of 6****, 2/0/X/0, no rest
C1: V-bar cable pushdown, sets of 12******, 1/0/X/0, no rest
C2: 60 degree incline cable curl, sets of 12******, 1/0/X/0, no rest

**Perform sets of 2 with your 8-rep max for minutes 1-30 of your workout. If you are unable to complete sets of 2 then slightly lower the load and continue performing sets of 2.

****Perform sets of 6 with your 15-rep max for minutes 31-45 of your workout. If you are unable to complete sets of 6 then keep the loads the same and continue performing as many reps as possible without going to failure in your sets.

******Perform sets of 12 with your 25-rep max for minutes 46-60 of your workout. If you are unable to complete sets of 12 then keep the loads the same and continue performing as many reps as possible without going to failure in your sets.

As you can see there are a huge number of ways to train using the Poliquin splits. Just about any set and rep scheme you can think of can be modified to work here. There is a reason Charles used some variation of this split with about 70% of his athletes: it works!

If you want to learn more about the Charles Poliquin training split then you can check out the following article:

The Charles Poliquin Training Split | The Ultimate Guide!

Part 4: Push / Pull / Leg Splits

The push / pull / leg split is one of the oldest and most effective training splits in the iron game. The idea is simple: you are going to divide up your training into three separate training days:

“Push” day = chest, shoulders and triceps
“Pull” day = back and biceps
“Leg” day = quadriceps, hamstrings and calves

Grouping your body parts together in this manner makes a lot of sense.

One of the biggest advantages to the classic push / pull / legs split is that you eliminate overlap between different muscle groups.

There is nothing worse than going to train your chest and realizing that your shoulders and triceps are still sore from a different workout that you did. Even if your chest is fully recovered your sore shoulders and triceps will limit your ability to maximally train your chest.

You don’t have to worry about that on the push / pull / legs split!

The other thing that I REALLY like about the push / pull / legs split is how versatile it is. There are 3 different training frequencies that you can use with this split:

Option #1: 3 workouts per week
Option #2: 4 workouts per week
Option #3: 6 workouts per week

Let’s take a closer look at each of these variations of the push / pull / legs split.

Option #1: 3 Days Per Week Push / Pull / Legs Split

This is easily one of the most popular training splits ever invented. You are going to train three days per week hitting each body part once per week. For example:

Day 1: Push
Day 2: Legs
Day 3: Pull

This training split has a few advantages.

First of allm you are only performing a total of 3 workouts per week. If you have below-average recovery ability or if you are throwing around extremely heavy weights in the gym then you may benefit from the extra rest days.

This split also does a terrific job of eliminating overlap between muscle groups and giving you maximum rest between workouts per body part.

Andy Bolton used this exact training split when he performed the world’s first 1,000 pound deadlift.

Vincent Dizenzo also frequently used a three days per week push / pull / legs split when he was in his prime and putting up 600+ pound competition bench presses in multiple weight classes.

Here is a sample bench press workout from Vincent’s training log when he was peaking for one of his 600+ pound bench presses. Check it out:

Vincent Dizenzo bench Press Routine

Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest
Exercise B1: Bottom position overcoming isometric, 2 x 1 (6 second hold), 2 minutes rest
Exercise B2: Speed bench press (competition grip), 2 x 3***, 2 minutes rest
Exercise C1: Top position overcoming isometric, 2 x 1 (6 second hold), 2 minutes rest
Exercise C2: Speed bench press (competition grip), 2 x 3***, 2 minutes rest
Exercise D1: Bench press against bands (close grip), 1 x 4****, 2 minutes rest
Exercise E1: Dead bench (competition grip), 4 x 1*****, 60 seconds rest
Exercise F1: Standing band flyes, 3 x 15, 60 seconds rest
Exercise G1: Lying DB extension, 4 x 8, 60 seconds rest
Exercise H1: Band scap retractions, 3 x 12, 60 seconds rest
Exercise I1: Standing band pull aparts, 4 x 12, 60 seconds rest

Yes, this is an enormous amount of volume!

Vincent was working with Josh Bryant when he performed this routine and Josh is known for his high-volume powerlifting programming.

Again, there are at least two types of people who respond extremely well to the classic three days per week push / pull / legs split:

Type #1: Hardgainers
Type #2: Elite strength athletes

If you fall into one of these categories then I strongly recommend you give this training split a shot.

Option #2: 4 Days Per Week Push / Pull / Legs Split

Most people do not know this but the classic push / pull / legs split can also be performed on a 4 days per week training schedule.

For example, you could perform your workouts on Monday, Wednesday, Friday and Saturday. As long as you are not training more than 2 days in a row then you are good to go.

Here is what your training schedule might look like over the course of a month:

Week 1

Day 1: Pull
Day 2: Push
Day 3: Legs
Day 4: Pull

Week 2

Day 1: Push
Day 2: Legs
Day 3: Pull
Day 4: Push

Week 3

Day 1: Legs
Day 2: Pull
Day 3: Push
Day 4: Legs

Week 4

Day 1: Pull
Day 2: Push
Day 3: Legs
Day 4: Pull

As you can see you train on the same days each week but the body parts you train on each day rotate. Whatever body part you train on Monday you also train later that week on Saturday.

With the 4 days per week push / pull / legs split you are training body parts about once every 5-6 days.

This is an excellent training frequency that falls somewhere in between the high-frequency approach of once every 3-4 days and the low-frequency approach of once every 7 days.

This is actually very similar to the training frequency that Charles Poliquin used with the majority of his world-class athletes.

There is only one training program that I know of that relies on the 4 days per week push / pull / legs split: DC Training. Dante Trudel uses the 4 days per week push / pull / legs split to help advanced bodybuilders continue progressing and to bring up their weaker body parts.

Here is how the training days are organized:

Pull Day

Exercise #1: Biceps
Exercise #2: Forearms
Exercise #3: Back Width
Exercise #4: Back Thickness

Push Day

Exercise #1: Chest
Exercise #2: Shoulders
Exercise #3: Triceps

Legs Day

Exercise #1: Calves
Exercise #2: Hamstrings
Exercise #3: Quadriceps

Only 1 exercise is performed for each body part.

If you have weaker body parts then you may want to perform an extra “widowmaker” exercise after your main exercise for that body part.

You can learn more about how to bring up weaker body parts using DC Training in the following article:

DC Training: The Ultimate Guide!

Here are some sample workouts for an advanced bodybuilder who wants to bring up their shoulders and arms:

Advanced DC Training Pull Workout

Exercise #1: 30 degree incline DB curl (supinating grip), 1 x 11-20 RP**
Exercise #2: Standing cable ez-bar curl (wide / pronated grip), 1 x 8-12
Exercise #3: Preacher ez-bar curl (narrow / supinated grip), 1 x 8-30****
Exercise #4: Bilateral hammer strength machine pulldown (supinated grip), 1 x 11-20 RP**
Exercise #5: Barbell dead stop row, 1 x 8-12

**Performed as a DC-style rest-pause set.

****Perform the exercise for approximately 30 reps to failure on your first workout. You will perform this as your “C1” exercise every time you train biceps. Try to increase the weight at every workout. Over months and months of time your reps will drop down to 8.

Advanced DC Training Push Workout

Exercise #1: Hammer strength machine incline press, 1 x 11-20 RP**
Exercise #2: Smith machine seated overhead press, 1 x 11-20 RP**
Exercise #3: Seated machine lateral raise, 1 x 8-30****
Exercise #4: Reverse grip bench press (medium grip), 1 x 11-20 RP**
Exercise #5: Hammer strength dip machine, 1 x 8-30****

**Performed as a DC-style rest-pause set.

Advanced DC Training Legs Workout

Exercise #1: Standing machine calf raise, 1 x 8-12
Exercise #2: Bilateral seated leg curl (feet plantar flexed / pointing out, 1 x 11-20 RP**
Exercise #3: Back squat (medium stance / heels flat), 2 x (4-8, 20****)

**Performed as a DC-style rest-pause set.

Of course you do NOT have to do DC Training to take advantage of the 4 days per week push / pull / legs split.

It is easily one of the most effective training splits you can use regardless of your training style or goals.

In fact, if you are reading this then the odds are very high that this split will work awesome for you regardless of how you train!

Seriously, I can’t recommend this split enough!

Option #3: 6 Days Per Week Push / Pull / Legs Split

Finally there is the 6 days per week push / pull / legs split. This is an advanced bodybuilding training split designed for one thing and one thing only: packing on as much muscle mass as humanly possible.

Here is how the workouts might be organized over the course of a training week:

Weekly Training Schedule

Day 1: Pull
Day 2: Push
Day 3: Legs
Day 4: Pull
Day 5: Push
Day 6: Legs
Day 7: Off

As you can see there are 6 total workouts per week and one off day.

This is an extremely demanding training schedule. If you have average or below average recovery ability then this split will NOT work for you. In fact, very few bodybuilders have the work capacity to recover from this type of training schedule.

The most famous bodybuilder to have used the 6 days per week push / pull / legs split is Ronnie Coleman. It obviously worked for Ronnie as he was one of the biggest and strongest bodybuilders of all time.

Let’s take a look at some of Ronnie Coleman’s workouts:

Ronnie Coleman Pull Day

Exercise #1: Conventional deadlift, 3-4 sets of 4-8 reps
Exercise #2: Barbell bent-over row, 3-4 sets of 8-15 reps
Exercise #3: T-bar row, 3-4 sets of 8-15 reps
Exercise #4: Standing unilateral DB row, 3-4 sets of 8-15 reps
Exercise #5: Unilateral preacher DB curl (supinated grip), 3-4 sets of 8-15 reps
Exercise #6: Standing ez-bar curl (wide / supinated grip), 3-4 sets of 8-15 reps
Exercise #7: Seated alternating DB hammer curl, 3-4 sets of 8-15 reps
Exercise #8: Seated barbell military press, 3-4 sets of 8-15 reps
Exercise #9: Standing DB lateral raise,3-4 sets of 8-15 reps
Exercise #10: Barbell front raises, 3-4 sets of 8-15 reps
Exercise #11: Rear delt pec dec, 3-4 sets of 8-15 reps
Exercise #12: Bent-over DB rear delt raise, 3-4 sets of 8-15 reps
Exercise #13: Standing DB shrugs, 3-4 sets of 8-15 reps

Ronnie Coleman Push Day

Exercise #1: Flat BB bench press, 3-4 sets of 4-8 reps
Exercise #2: Incline BB bench press, 3-4 sets of 8-15 reps
Exercise #3: Decline BB bench press, 3-4 sets of 8-15 reps
Exercise #4: Seated unilateral DB french press, 3-4 sets of 8-15 reps
Exercise #5: Hammer strength machine dips, 3-4 sets of 8-15 reps
Exercise #6: Standing cable tricep pushdown (overhand grip / straight handle), 3-4 sets of 8-15 reps

Ronnie Coleman Legs Day

Exercise #1: Back squats (medium stance / heels flat), 3-4 sets of 4-12 reps
Exercise #2: Leg press, 3-4 sets of 8-15 reps
Exercise #3: Leg extensions, 3-4 sets of 8-15 reps
Exercise #4: Standing unilateral leg curl (foot dorsiflexed / pointing forward), 3-4 sets of 8-15 reps
Exercise #5: Stiff legged deadlift, 3-4 sets of 8-15 reps

This much volume would run most men into the ground.

Of course, Ronnie Coleman was no ordinary man. If you want to learn more about Ronnie Coleman’s workouts then check out the following article:

The Ronnie Coleman Training Program!

There are a lot of fitness experts who highly recommend this training split as it allows you to train each body part twice per week.

For extremely gifted bodybuilders, it really does work wonders. However, if you have average recovery ability then this is probably not the best split for you.

Most trainees find it nearly impossible to gain strength when they are training 6 days per week.

Remember, long-term strength gains are important even if you are a bodybuilder. No one ever got huge lifting the pink dumbbells!

Part 5: Bodybuilding 7-Day Splits

High-frequency training splits are very fashionable right now. However, that does not mean that lower-frequency training splits are worthless.

In reality, the vast majority of professional bodybuilders continue to train each body part about once per week.

This is commonly referred to as a “bro-split.” You know: chest on Monday, back on Tuesday etc.

Bro-splits sometimes get a bad rap on the internet but they are still a viable way to train. They tend to work best for highly advanced bodybuilders who already have a good strength base.

If you are bench pressing 300-400+ pounds for reps and squatting / deadlifting 500-600+ pounds for reps, then the bro-split is an excellent choice. It gives you plenty of time to “bomb each body part from multiple angles” which does seem to help advanced bodybuilders continue to pack on size.

For various reasons the bro-split also works well for bodybuilders who are on performance enhancing drugs.

Let’s look at a few different iterations of the “bro-split.”

Bro-Split Option #1

Day 1: Chest
Day 2: Legs
Day 3: Shoulders
Day 4: Back
Day 5: Arms
Day 6: Off
Day 7: Off

This is perhaps the most common bodybuilding style bro-split. Body parts are trained once per week on a 5-day split. The main disadvantage to this split is you are training a total of 5 days in a row.

By the end of your week your workouts will start to suffer as your central nervous system will not be fully recovered.

For this reason, I think there are some better options that you may want to consider.

Bro-Split Option #2

Day 1: Chest
Day 2: Biceps
Day 3: Legs
Day 4: Off
Day 5: Shoulders / Triceps
Day 6: Back
Day 7: Off

This is a MUCH better way to organize your weekly training schedule. In fact, you might call this an optimized version of the 5-day bro-split.

You have an off day after every 2-3 days of training which ensures that your central nervous system is recovering more optimally.

The organization of the actual workouts is improved as well.

The leg and back days are as far apart from each other as possible so that your lower back has the best possible chance of recovering between workouts. Your chest and shoulder / tricep workouts are also spaced far apart so that you do not overtrain your pressing musculature.

Dante Trudel often uses this 5-day split with his ultra-advanced bodybuilders like Dusty Hanshaw.

Bro-Split Option #3

Day 1: Chest / Shoulders
Day 2: Legs
Day 3: Off
Day 4: Arms
Day 5: Off
Day 6: Back
Day 7: Off

This is another viable option if you are a bodybuilder and like training body parts once every 7 days.

This training split was made famous by John Meadows and his Mountain Dog training style. John often uses higher frequency approaches with his more advanced clients but this low-frequency training split still works extremely well.

Part 6: Other Training Splits

The vast majority of training splits will fall into one of the categories covered so far. However, there are some training splits that are somewhat unique and don’t fit into any predefined categories.

One of the most effective non-traditional training splits was used by Dorian Yates during his reign as the 6 time Mr. Olympia champion.

Check it out:

Dorian Yates Training Split

Day 1: Chest / Biceps
Day 2: Legs
Day 3: Off
Day 4: Shoulders / Triceps
Day 5: Back / Rear Delts
Day 6: Off
Day 7: Repeat!

There are a number of unique things about this training split.

The first thing that jumps out to me is the training frequency. Every body part is trained directly once every 6 days. This is slightly higher than the more traditional once every 7 days training frequency that most professional bodybuilders use.

This may not sound like much of a change but this split allowed Dorian to train his body parts 14% more often than his competitors while still using a large number of exercises per workout.

Over time this makes a big difference!

If you are a more advanced bodybuilder and have a more flexible training schedule then I strongly recommend you give Dorian’s training split a shot.

For inspiration here is the exact back workout that Dorian used during his reign as Mr. Olympia champion:

Dorian Yates’ Back / Rear Delts Routine

Dorian’s Upper Back Routine

Exercise #1: Pullover machine, 1 working set of 6-8 reps to failure**
Exercise #2: Hammer strength pulldown (supinated grip), 1 working set of 6-8 reps to failure**
Exercise #3: Standing barbell row to knees, 1 working set of 6-8 reps to failure
Exercise #4: Seated 1-arm machine row, 1 working set of 6-8 reps to failure**

Dorian’s Rear Delt Exercises

Exercise #5: Bent-over rear delt machine, 1 working set of 10-12 reps to failure
Exercise #6: Bent over rear-delt DB flys, 1 working set of 8-10 reps to failure

Dorian’s Lower Back Exercises

Exercise #7: 90 degree back extension (BB on back), 1 working set of 8-10 reps to failure
Exercise #8: Conventional deadlift, 1 working set of 6-8 reps to failure

**Perform 1-3 forced reps after reaching failure with the help of your training spotter.

CLICK RIGHT HERE for the training video for this workout:

If you want to learn more about the Dorian Yates training split then be sure to check out the following article:

The Dorian Yates Training Split | The Ultimate Guide!

Conclusion | The Best Training Splits For Size And Strength!

Picking the right training split is easily one of the most important decisions that you have to make in the iron game.

There is no perfect training split. However, some training splits will work much better for you than others.

If you are not satisfied with your results in the gym then I strongly recommend you re-examine your training split and figure out if it is optimal for your unique body and your goals.

Full body splits, upper / lower splits, Poliquin splits, push / pull / leg splits and bro-splits all have their place. The important thing is that you figure out which one is best for you right now in your training career and then hammer it home.

At the end of the day, I’m confident one of these splits will be just what you need to take your training to the next level!

“Each new day is an opportunity to improve yourself. Take it. And make the most of it.”

Thank you for reading and I wish you the best of luck in your strength training journey!

The Best Training Splits For Size And Strength!

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