A split strength training program allows you to focus on specifically improving the strength of your legs, back and upper body over three training days. Each workout, built around a heavy compound lift, such as the squat, bench press or deadlift, requires you to perform additional exercises to build power and muscle. Consult a health care professional before beginning any strength training program.
Template for Core Lifts
Each workout starts with a core lift -- the deadlift, bench press or squat. Begin by lifting a weight you can comfortably move for five repetitions. Add no more than 5 percent of this weight and repeat. Then add no more than an additional 5 percent and perform five additional repetitions. The following week on Day 1, start with the weight you used for your second set during this workout. Each week you are starting with 5 percent more weight. When you cannot complete all three sets of five repetitions, drop the weight 10 percent and start over. This allows you to gradually build to a strength peak and then rest slightly when you decrease the weight.
Day 1
Deadlift to start your training week properly. After deadlifting for three progressively heavier sets of five repetitions, follow with assistance work. Any sort of chinup and row will help build your back and provide support for your shoulders and spine. Perform two or three sets of six to 12 repetitions per exercise. Your abdominals should be trained on this day, but train them heavy. Perform weighted situps for three sets of 12 to 15 repetitions to build strong abdominals. Rest one day.
Day 2
On Day 2, you focus on the bench press and assistance work. After three progressively heavier sets of bench press, follow with additional work for your shoulders and triceps. Heavy overhead pressing using barbells or dumbbells works both your shoulders and triceps. Three to five sets of five to eight repetitions of barbell overhead pressing or three to five sets of eight to 12 repetitions of dumbbell overhead pressing should be followed by a specific triceps exercise. Barbell or dumbbell extensions for three to five sets of eight to 12 repetitions complete this workout. Rest for one day.
Day 3
Complete your training week with a heavy squat workout. After squatting for three progressively heavier sets, follow with assistance work for your hamstrings and abdominals. Leg curls or glute-ham raises work your hamstrings and should be performed for four to six sets of eight to 12 repetitions. Follow this with abdominal work, but different work than on Day 1. You can do exercises such as hanging leg raises, decline leg raises done on a slant board or lying leg raises. Perform as many repetitions as you can for two sets. Rest two days after this workout.
References
- "5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength"; Jim Wendler; 2009
- "Practical Programming for Strength Training"; Mark Rippetoe, et al.; 2009
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