Training Split

A well thought out training split is integral to any solid program. When I say training split, I am essentially talking about the organization of training, the frequency of the main lifts, and the intent behind each day of training. Ideally, the first variable you would tackle when creating a training split is the frequency of the main lifts. In a perfect world, every squat, bench press, and deadlift day would be equally spaced out to allow for adequate recovery and optimal performance every day.

Since most lifters follow a 7-day microcycle, it would be impossible to do this. This is where understanding your program and the intent of each day comes into play. In most cases, it would be ideal to keep your primary days as far from your secondary days as possible.

For example, a 2x per week squatter might benefit from squatting on Monday and Friday, where Friday is the primary squat day because that lifter will have 3 full days of rest between Monday and Friday. The same goes for squat and bench press. But unfortunately, some lifts can interfere with the recovery of other lifts. For example, sumo deadlifters might see a fair bit of interference between their squat and deadlift. In this case, it might also be beneficial to spread out primary squat and deadlift days as much as possible.

::Sample Training Splits::

Lower Frequency:

Monday
Secondary Squat

Wednesday
Primary Deadlift

Friday
Primary squat

Higher Frequency:

Monday
Secondary squat

Wednesday
Primary deadlift

Thursday
Tertiary squat

Saturday
Primary squat
Secondary deadlift