1 – The Body Part Split:Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms/Abs
Saturday/Sunday: Off2 – Upper-Lower Training Split:Monday: Upper Body (Push Strength Emphasis)
Tuesday: Lower Body (Squat Pattern Strength Emphasis)
Wednesday: Off or Active Recovery
Thursday: Upper Body (Pull Strength Emphasis)
Friday: Lower Body (Hinge Pattern Strength Focus)
Saturday/Sunday: Off3 – Total Body Training Split:Monday:
A. Power Clean 5x3
B. Bench Press 3x6
C. Lunge 3x8-12
D1. Farmer Walk 3x30 seconds
D2. Dip 3x 30 seconds – timed set
Tuesday: OFF
Wednesday:
A. Push Press 5x3
B. Deadlift 4x6
C. Chin-Up 3x8-12
D1. Plank 3x30 seconds
D2. Biceps Curl 3x 30 seconds – timed set
Thursday: OFF
Friday:
A. Back Squat 5x3
B. Bent-Over Row 4x6
C. Dumbbell Bench Press 3x8-12
D1. Kettlebell Crosswalk 3x30 seconds
D2. Hip Thrust 3x12
Saturday/Sunday: Off or Conditioning4 – Push/Pull Training Split:Day 1: Pull (legs/hamstrings, back, biceps, lower back)
Day 2: Push (chest, shoulders, triceps, legs/quads, abs)5 – Intensive/Extensive Training Split:Monday: Speed work, Olympic lifts plus compound push exercises
Tuesday: Metabolic/change of direction, pull emphasis
Wednesday: Off
Thursday: Speed work, Olympic lifts plus compound push exercises
Friday: Metabolic focus, pull emphasis in weight room
Saturday/Sunday: Active Recovery6 – Primary Mover Plus Opposing Supersets:Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Chest/Back
Friday: Biceps/Triceps
Saturday/Sunday: Active Recovery or Off7 – Primary Mover Plus Synergist:Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Legs/Shoulders
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday/Sunday: OffSpecialization Training Splits: Hypertrophy Specialization ProgramsBack Specialization
Monday: Low-Rep Horizontal Pull
Tuesday: High-Rep Vertical Pull
Wednesday: High-Rep Horizontal Pull
Thursday: Low-Rep Vertical Pull
Friday: Total Body Maintenance