Uploaded January 2020 | Updated September 2026, 2 weeks ago

---

[THE SPLITS]

3 Day Split- Full Body (70-80%)
Monday
1. Squat 4x10
2. Bench Press 3x12
3. Deadlift 4x6
4. Bent Over Row 3x12
5. Lunges 3x15
6. Seated DB Press 3x15
7. Bicep Curl 2x15

Wednesday
1. Squat 4x5
2. Bench Press 3x8
3. Deadlift 5x3
4. Pull Ups 3x8
5. Hip Thrust 3x10
6. Overhead Press 3x10
7. Face Pull 2x15

Friday
1. Squat 5x3
2. Bench Press 4x5
3. Leg Press 3x8
4. Lat Pulldown 3x8
5. Incline Bench 3x8
6. Bulgarian Split Squat 2x10 (per side)
7. Skull Crushers 2x12

4 Day Split- Full Body (80-95%)
Monday
1. Squat 3x10
2. Bench Press 3x12
3. Deadlift 3x5
4. Bent Over Row 3x12
5. Lunges 2x15
6. Seated DB Press 2x15
7. Bicep Curl 2x15


Tuesday
1. Front Squats 3x5
2. Overhead Press 4x6
3. DB Romanian Deadlift 3x10
4. Straight Arm Pulldown 3x12
5. Dips 2x15
6. Pallof Press 2x15

Thursday
1. Squat 3x5
2. Bench Press 3x8
3. Deadlift 5x3
4. Pull Ups 3x8
5. Hip Thrust 3x10
6. Overhead Press 3x10
7. Face Pull 2x15


Friday
1. Squat 5x3
2. Bench Press 3x5
3. Leg Press 3x8
4. Lat Pulldown 3x8
5. Incline Bench 3x8
6. Bulgarian Split Squat 2x10 (per side)
7. Skull Crushers 2x12






5 Day Split-Full Body (80-100%)
Monday
1. Squat 3x10
2. Bench Press 3x12
3. Deadlift 3x5
4. Bent Over Row 3x12
5. Lunges 2x15
6. Seated DB Press 2x15
7. Bicep Curl 2x15

Total Sets: 18

Tuesday
1. Front Squats 3x5
2. Overhead Press 3x6
3. DB Romanian Deadlift 3x10
4. Straight Arm Pulldown 2x12
5. Dips 2x15
6. Pallof Press 2x15

Total Sets: 15

Thursday
1. Squat 3x5
2. Bench Press 3x8
3. Deadlift 5x3
4. Pull Ups 3x8
5. Hip Thrust 3x10
6. Face Pull 2x15

Total Sets: 19

Friday
1. Leg Curl (or Glute Ham Raise) 2x12
2. Ab Wheel 2x12
3. Bent Over Row 3x8
4. Overhead Press 3x8
5. Lateral Raise 2x15
6. Bicep Curl 2x15


Total Sets: 14

Saturday
1. Squat 5x3
2. Bench Press 3x5
3. Leg Press 3x8
4. Lat Pulldown 3x8
5. Incline Bench 3x8
6. Bulgarian Split Squat 2x10 (per side)

Total Sets: 19


Total Weekly Working Sets: 85



How to progress week to week. For each program, a basic 4 week template can be effective.
Week 1: Perform most movements at RIR 3 (keeping three good reps in the tank)
Week 2: Perform most movements at RIR 2 (keeping two good reps in the tank)
Week 3: Perform most movements at RIR 1 (keeping two good reps in the tank)
Week 4: Deload (perform most movements at RIR 4 and consider dropping 1 set per movement is fatigue is too high)

Repeat this wave and attempt over time to use more weight

[GET MY TRAINING PROGRAMS HERE] kizentraining.com
[GET MY PREWORKOUT] ouroborosnutrition.com
[WEAR MY APPAREL] raskolapparel.com