I recently had to change my training split for a few reasons, mainly time management due to my calendar being full but also the desire to try some new stimuli to hit my muscles.
Another reason why I’m slightly changing my split is because I want to experiment and decided to shift a bit more towards a strength building program, just to see what I can do in the next 6 weeks, after which I will retry my 1 rep max on the 3 powerlifting lifts (squat, bench, deadlift). This does not mean that I am not going to do any accessory exercises, they will actually still be the main part of my workouts.
My previous valid 1RM were 155, 90, 200 (SBD in kilograms), as you can see I am decent at deadlifting but lack the other two lifts, which I have not been training for the past few months.
The idea is to be able to train all of these lifts once a week and add accessory exercises to each muscle involved in these. So let’s just see how the split is planned.
- Day 1:
- Squat
- Leg extension + leg curl
- 30° bench press heavy
- Flat bench dumbbell press light
- 30° bench lateral raises
- Overhead tricep extension + hammer curl on lat
- Day 2:
- Bench press
- Bench 30° light
- Cable lateral raises + pullups
- Bayesian curl + tricep pushdown
- Leg extension cluster
- Day 3:
- Deadlift
- Leg curl
- Unilateral lat pulldown
- Cable low row large grip
- Spider curl + tricep pushdown
As you can see this split is based on 3 days, that’s because I have less time to spend in the gym and for this reason I also introduced some supersets of antagonistic muscles (biceps-triceps, chest-trapezius, hamstrings and quadriceps) to make the training more time efficient.
I did not write the number of sets and rep ranges because I will do topset and backoff for almost every exercise and add some dropsets on the last exercises of each muscle group to easily add volume.
I will also add some calves and abs work according to the time I can spend in the gym and some cardio during rest days.
I think this could be an efficient split and hope it will also be effective in raising my 1RM, I will keep you updated!
If you liked this split you could also give it a try and let me know what you think.