The BEST Split For Size & Strength (3 Full Routines) – OmarIsuf

[THE SPLITS]

3 Day Split- Full Body (70-80%)
Monday
1. Squat 4×10
2. Bench Press 3×12
3. Deadlift 4×6
4. Bent Over Row 3×12
5. Lunges 3×15
6. Seated DB Press 3×15
7. Bicep Curl 2×15

Wednesday
1. Squat 4×5
2. Bench Press 3×8
3. Deadlift 5×3
4. Pull Ups 3×8
5. Hip Thrust 3×10
6. Overhead Press 3×10
7. Face Pull 2×15

Friday
1. Squat 5×3
2. Bench Press 4×5
3. Leg Press 3×8
4. Lat Pulldown 3×8
5. Incline Bench 3×8
6. Bulgarian Split Squat 2×10 (per side)
7. Skull Crushers 2×12

4 Day Split- Full Body (80-95%)
Monday
1. Squat 3×10
2. Bench Press 3×12
3. Deadlift 3×5
4. Bent Over Row 3×12
5. Lunges 2×15
6. Seated DB Press 2×15
7. Bicep Curl 2×15

Tuesday
1. Front Squats 3×5
2. Overhead Press 4×6
3. DB Romanian Deadlift 3×10
4. Straight Arm Pulldown 3×12
5. Dips 2×15
6. Pallof Press 2×15

Thursday
1. Squat 3×5
2. Bench Press 3×8
3. Deadlift 5×3
4. Pull Ups 3×8
5. Hip Thrust 3×10
6. Overhead Press 3×10
7. Face Pull 2×15

Friday
1. Squat 5×3
2. Bench Press 3×5
3. Leg Press 3×8
4. Lat Pulldown 3×8
5. Incline Bench 3×8
6. Bulgarian Split Squat 2×10 (per side)
7. Skull Crushers 2×12

5 Day Split-Full Body (80-100%)
Monday
1. Squat 3×10
2. Bench Press 3×12
3. Deadlift 3×5
4. Bent Over Row 3×12
5. Lunges 2×15
6. Seated DB Press 2×15
7. Bicep Curl 2×15

Total Sets: 18

Tuesday
1. Front Squats 3×5
2. Overhead Press 3×6
3. DB Romanian Deadlift 3×10
4. Straight Arm Pulldown 2×12
5. Dips 2×15
6. Pallof Press 2×15

Total Sets: 15

Thursday
1. Squat 3×5
2. Bench Press 3×8
3. Deadlift 5×3
4. Pull Ups 3×8
5. Hip Thrust 3×10
6. Face Pull 2×15

Total Sets: 19

Friday
1. Leg Curl (or Glute Ham Raise) 2×12
2. Ab Wheel 2×12
3. Bent Over Row 3×8
4. Overhead Press 3×8
5. Lateral Raise 2×15
6. Bicep Curl 2×15

Total Sets: 14

Saturday
1. Squat 5×3
2. Bench Press 3×5
3. Leg Press 3×8
4. Lat Pulldown 3×8
5. Incline Bench 3×8
6. Bulgarian Split Squat 2×10 (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

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