Strength training programs, explained set by set

3 day workout split

Intermediate · 3 days a week · 8 to 12 weeks, then reassess

A three-day week with an upper day, a lower day and a full body day, for people who can reliably train three times and want more than a plain full-body routine.

4 day workout split

Intermediate · 4 days a week · 8 to 12 weeks, then reassess

A four-day body part split for lifters who want each session to focus on one or two muscle groups: chest and triceps, back and biceps, legs, then shoulders and arms.

5 day workout split

Intermediate · 5 days a week · Ongoing, in blocks of 8 to 12 weeks

A five-day week that trains every muscle twice: an upper day and a lower day first, then push, pull and legs. It suits lifters who can train five days and want the twice-a-week frequency that research tends to favor, with some of the focus of a classic body-part split.

5/3/1 Boring But Big

Intermediate · 4 days a week · Four-week cycles, repeated

The 5/3/1 wave with five sets of ten of the same lift tacked on. A good fit for four-day lifters who want size as well as strength and can recover from the extra volume.

Bench press program

Intermediate · 3 days a week · Until the bench stalls

A three-day week built around the bench press: one heavy day, one volume day and one paused day, for lifters who want a bigger bench and can bench three times a week.

Bro split

Intermediate · 5 days a week · Ongoing, in blocks of 8 to 12 weeks

A five-day split that gives chest, back, shoulders, legs and arms a day each. It is easy to run and fun to train, but it hits each muscle once a week, and research leans toward twice.

Candito 6 Week Program

Intermediate · 5 days a week · 6 weeks

A six-week periodized block for intermediate lifters who want to peak squat, bench and deadlift and finish with a max test.

Deadlift program

Intermediate · 3 days a week · 3-week blocks, repeated while the deadlift moves

A three-day deadlift program with two pulling days and a hinge day, for intermediate lifters whose deadlift has stalled and who can give it a 9 to 12 week block.

Full body workout routine (3 days a week)

Intermediate · 3 days a week · Run it for as long as the weights keep rising

A three-day full body plan for lifters past the first few months: one heavy day, one medium day and one volume day, so every muscle gets worked more than once a week without every session being a max effort.

Mike Mentzer Heavy Duty

Intermediate · 2 days a week · No fixed length, run it while your log shows progress

A low-volume bodybuilding routine for trained lifters who recover slowly, can push one set to true failure, and are happy to train about twice a week.

Madcow 5x5

Intermediate · 3 days a week · 12 to 16 weeks, then reset or move on

A three-day full-body program for lifters who have stopped adding weight every session. Ramping sets build to one hard set, and the weights climb a little each week.

nSuns 5/3/1

Intermediate · 4 days a week · Open-ended

A high-volume four-day plan for lifters who outgrew novice progress but still want to add weight to the bar almost every week.

PHUL

Intermediate · 4 days a week · Until progress stalls

A four-day upper/lower week with two heavy power days and two higher-rep size days, for lifters who want to get stronger and bigger in the same block.

Powerbuilding program

Intermediate · 4 days a week · Until progress stalls

A four-day week built on a heavy squat, bench, deadlift and press, each followed by size work, for lifters who want to get stronger and look it.

Push day workout

Intermediate · 2 days a week · 8 to 12 weeks, then reassess

Two push sessions for chest, shoulders and triceps. Push A leads with the bench press, Push B with the overhead press. Run one or both each week as the push days of your split.

Sheiko program

Intermediate · 3 days a week · 4 weeks

A three-day powerlifting plan for lifters who want lots of technique practice on squat, bench and deadlift at moderate weights, with no failure sets.

Tactical Barbell

Intermediate · 3 days a week · 6 weeks

A three-day full-body strength block for people who have other training or work to recover from and want steady, submaximal progress on squat, bench and pull-ups.

Texas Method

Intermediate · 3 days a week · Until weekly records stop

The classic next step after novice progress ends: a volume day, a light day, then a Friday record attempt.

Upper/lower split

Intermediate · 4 days a week · 8 to 12 weeks, then reassess

A four-day week that trains every major muscle twice, with heavy compounds first and accessories after, for lifters ready to leave full-body beginner plans.

5/3/1 (Wendler)

Intermediate · 4 days a week · Four-week cycles, repeated

A slow four-day plan for steady strength on squat, bench, deadlift and overhead press. The training max moves up a fixed amount once per cycle, not week to week.