Developing A Weekly Training Split

[@mustafaabd.7014]

I don’t understand how this stuff is free. Thank you so much for everything you do.

[@PRsPerformance]

You’re welcome man!

[@althemaster]

Thanks for this amazing info! Your videos are long, but sooo useful!

[@PRsPerformance]

Thank you!

[@alandyck1655]

I do an unusual program schedule. I do a four day cycle. I repeat the cycle three time to complete the program. I use my version of the 5/3/1 program using my method. I do bench day one, squats day two, biceps, delts and shoulders day three and deadlifts day four. So the first four days is my sets of five reps at 85% of one rep max. Then the second four days is 3 sets of three reps at 90%. And the third cycle is 5 sets of 1 rep at 95%. I don’t take any breaks in between cycles unless life makes me take a break.

[@PRsPerformance]

Sounds like that works well for you!

[@adarshhanda3072]

Great information Sir. Thank you for the knowledge your are sharing 🙏🏻💪🏻

[@PRsPerformance]

Thank you!

[@micahgoff7631]

wow! what a brilliant explanation of fatigue. mind is blown

[@PRsPerformance]

Thank you!

[@MrCatgroove]

How would a typical, very average 5 day split look, with say, 3 squat, 3 bench, 2 dl? Something like this? Day 1 Primary Squat Tertiary Bench Day 2 Secondary Deadlift Day 3 Primary Bench Tertiary Squat Day 5 Secondary Squat Day 6 Primary Deadlift Secondary Bench

[@PRsPerformance]

Yep that looks good to me!

[@Achieve.through.strength]

PRs Performance but deadlift here has no time before ?

[@PRsPerformance]

@@Achieve.through.strength just depends on the person. Plenty of people do fine deadlifting the day after they squat. Just have to base it on the individual and how much squat and deadlift fatigue carry over to each other.

[@Achieve.through.strength]

PRs Performance thanks man for your great Informations 🙏

[@pats9435]

Hey man great content slowly making my way through ur videos there helping a lot, got a question tho, What is the reasoning behind programming a SBD day ,is it purely for specificity, and would the squat only be primary day and others secondary/tieriary , would this day not induce a lot of fatigue? Would appreciate a response thanks 👍🏽

[@PRsPerformance]

Based on days trained and frequency, inevitably there will likely be an SBD day. And since those are different intensities through primary vs secondary days, most will have not problem with fatigue that day. We do SBD on meet day, so why not in the gym.

[@pats9435]

PRs Performance thanks I get it now

[@trinayanbaruah9412]

Great video.. What is your view on a periodized training block vs a more of RTS style emerging strategies type block ?

[@PRsPerformance]

I’d say I fall somewhere in between. In my most recent video of the 3 biggest coaching questions, I dive into that a bit.

[@_KaushalSingh]

How can low bar squat can effect bench🤔?

[@PRsPerformance]

The shoulder, bicep, and elbow stress from low bar can carry over for some people.

[@porkpine123]

What are your thoughts on a micro cycle that is longer than 1 week long? I have had success doing a 6day split within a 9 day "week" where I do 2 days on 1 day off repeating and get through 3x bench 3x squat and 3x deadlifting while still being recovered enough to do a lot of bodybuilding style hypertrophy work every session. Previously I experimented with a 5day split and 6day split within a 7 day week doing 3x bench/3x squats/2x deadlift and I had a harder time recovering in time to do quality work each session. What do you think?

[@PRsPerformance]

So if that works for you, that's a very viable option. Just the issue is that for most people a 7 day microcycle works best for consistency on days trained due to full time jobs, school, family, etc. As well as peaking a 7 day microcycle is a bit easier, since you can be a bit more aware of how fatigue and strength line up in regards to the same days each week.

[@jakehansen7825]

Hey Steve i have a question. If i squat 3 times a week is it better to have my primary squat be the first squat session of the block or week or can it be later in the week?

[@PRsPerformance]

No right or wrong there, I probably have people split about 50/50, and sometimes that main session might even be mid week. All just depends on their schedule, since we are humans with busy lives, as well as how I want to structure the other lifts to manage fatigue best.

[@jakehansen7825]

@@PRsPerformance Thank you. appreciate the reply!

[@honestfitnesss5548]

how would you peak every lift on the same day if this is how you go about it, i mean i very much agree with the structure youre using and i use something similar myself but how would you peak for a meet if every lift peaks at a different day?

[@PRsPerformance]

You taper each accordingly to then line up things properly so they line up on meet day. It's obviously more complicated than that, but it's the same way people have peaked/tapered for years. Outside of those coaches who purposefully have all 3 lifts maxing on like a Saturday weekly. But for a simplified example, if you squat Wednesday and Saturday, and your main day is Wednesday, you can swap that fatigue distribution by just bringing down volume and intensity on that Wednesday workout to then transfer that peak strength day to Saturday.