Strength training has grown into an essential component of fitness for building muscle, enhancing performance, and promoting long-term health. The question remains: how often should you train? This Jefit blog article will dive into the nuances between 3, 4, 5, and 6-day split strength training programs, helping you choose the one that fits your goals, time commitment, and fitness level.
Understanding Split Strength Training Plans
A “split” strength training plan refers to how you divide your weekly workouts to target different muscle groups. A well-designed split allows for adequate recovery and maximizes hypertrophy (muscle growth) and strength.
3-Day Split: The Time-Efficient Strength Plan
A 3-day split is ideal for those with limited time but still looking for a balanced routine. This setup typically allows each muscle group to be trained once a week, while compound movements ensure you’re hitting multiple muscles during each session. An example 3-day split might include:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quadriceps, Hamstrings, Glutes)
Scientific Support
A study by Schoenfeld et al. (2016) found that training a muscle group twice per week was optimal for hypertrophy, but training once per week, like in a 3-day split, can still yield significant gains if the training intensity is high.
Best for:
- Beginners or those with limited time (30-45 minutes per session).
- People focused on general strength and hypertrophy.
- Those recovering from injury or returning to training.
Sample 3-Day Split Program (30-Minute Sessions)
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Bench Press | 4 | 8-10 |
| Overhead Press | 3 | 8-10 | |
| Triceps Dips | 3 | 10-12 | |
| Day 2 | Deadlifts | 4 | 6-8 |
| Pull-Ups | 3 | 8-10 | |
| Barbell Rows | 3 | 8-10 | |
| Day 3 | Squats | 4 | 8-10 |
| Lunges | 3 | 10-12 | |
| Leg Press | 3 | 8-10 |
4-Day Split: Balanced and Flexible
The 4-day split gives you more flexibility to target specific muscle groups more intensely. Each muscle group is generally trained once a week, with more focus on each session. A typical 4-day split might look like this:
- Day 1: Upper Body Push (Chest, Shoulders, Triceps)
- Day 2: Lower Body Pull (Hamstrings, Glutes)
- Day 3: Upper Body Pull (Back, Biceps)
- Day 4: Lower Body Push (Quadriceps, Calves)
Scientific Support
Research by Wernbom et al. (2007) shows that volume and frequency play critical roles in muscle growth. The 4-day split allows for increased volume while still giving enough recovery time.
Best for:
- Intermediate lifters with more time.
- Those looking to balance strength, hypertrophy, and recovery.
- People with a 45-60 minute workout window.
Sample 4-Day Split Program (45-60 Minute Sessions)
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Bench Press | 4 | 6-8 |
| Incline Dumbbell Press | 4 | 8-10 | |
| Overhead Press | 3 | 8-10 | |
| Day 2 | Romanian Deadlift | 4 | 6-8 |
| Glute Bridges | 3 | 10-12 | |
| Leg Curls | 3 | 10-12 | |
| Day 3 | Pull-Ups | 4 | 6-8 |
| Bent-Over Rows | 3 | 8-10 | |
| Dumbbell Curls | 3 | 10-12 | |
| Day 4 | Squats | 4 | 8-10 |
| Leg Press | 3 | 8-10 | |
| Calf Raises | 4 | 12-15 |
5-Day Split: Focus on Growth
A 5-day split program offers more focus per muscle group, typically training one major muscle group per day. This method is excellent for maximizing hypertrophy by fully fatiguing each muscle group before allowing it ample recovery time.
- Day 1: Chest
- Day 2: Back
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms (Biceps, Triceps)
Scientific Support
A study by Ochi et al. (2018) suggests that a 5-day split can increase muscle protein synthesis (MPS) when coupled with adequate recovery and nutrition. For those looking to bulk, this is an ideal plan.
Best for:
- Advanced lifters focusing on hypertrophy.
- Those with more time to dedicate (45-75 minute sessions).
- Individuals with good recovery and nutrition strategies.
Sample 5-Day Split Program (60-75 Minute Sessions)
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Bench Press | 4 | 6-8 |
| Incline Dumbbell Press | 4 | 8-10 | |
| Chest Fly | 3 | 10-12 | |
| Day 2 | Deadlifts | 4 | 6-8 |
| Pull-Ups | 3 | 8-10 | |
| T-Bar Rows | 4 | 8-10 | |
| Day 3 | Squats | 4 | 8-10 |
| Leg Press | 4 | 8-10 | |
| Lunges | 3 | 10-12 | |
| Day 4 | Overhead Press | 4 | 8-10 |
| Lateral Raises | 3 | 10-12 | |
| Rear Delt Fly | 3 | 10-12 | |
| Day 5 | Barbell Curls | 4 | 8-10 |
| Triceps Pushdowns | 4 | 10-12 | |
| Hammer Curls | 3 | 10-12 |
6-Day Split: Maximum Volume, Maximum Growth
A 6-day split is often favored by advanced bodybuilders and athletes aiming for maximum muscle volume. With this frequency, you’re able to hit each muscle group with intensity and frequency. An example 6-day split could involve training opposing muscle groups:
- Day 1: Chest and Back
- Day 2: Legs
- Day 3: Shoulders and Arms
- Day 4: Chest and Back
- Day 5: Legs
- Day 6: Shoulders and Arms
Scientific Support
Studies like those by Grgic et al. (2018) suggest that training frequency is crucial for maximizing hypertrophy . A 6-day split offers the most volume, making it excellent for lifters with advanced recovery protocols.
Best for:
- Advanced lifters with 60-75 minutes per session.
- Those with well-managed recovery and nutrition.
Sample 6-Day Split Program (60-75 Minute Sessions)
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Bench Press | 4 | 6-8 |
| Bent-Over Rows | 4 | 6-8 | |
| Day 2 | Squats | 4 | 8-10 |
| Deadlifts | 4 | 6-8 | |
| Day 3 | Overhead Press | 4 | 8-10 |
| Barbell Curls | 4 | 8-10 | |
| Day 4 | Chest Fly | 3 | 10-12 |
| Pull-Ups | 4 | 8-10 | |
| Day 5 | Leg Press | 4 | 8-10 |
| Lunges | 3 | 10-12 | |
| Day 6 | Lateral Raises | 3 | 10-12 |
| Hammer Curls | 4 | 8-10 |
The Best Program for 30-Minute Sessions
For those short on time, a 3 or 4-day split strength training program is ideal. A 3-day split can offer a time-efficient yet effective solution for strength and muscle growth. By focusing on compound exercises like squats, deadlifts, bench presses, and pull-ups, you can hit multiple muscle groups in each session. This maximizes efficiency, making it possible to get a full workout within 30 minutes while still seeing significant results.
In a 4-day split routine, you can distribute your training over more days, allowing you to focus on specific muscle groups in a short timeframe. Here’s a sample 4-day, 30-minute program:
Sample 4-Day Split (30-Minute Sessions)
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Bench Press | 3 | 8-10 |
| Overhead Press | 3 | 8-10 | |
| Triceps Dips | 2 | 10-12 | |
| Day 2 | Deadlifts | 3 | 6-8 |
| Pull-Ups | 3 | 8-10 | |
| Barbell Rows | 2 | 8-10 | |
| Day 3 | Squats | 3 | 8-10 |
| Lunges | 3 | 10-12 | |
| Calf Raises | 2 | 12-15 | |
| Day 4 | Incline Bench Press | 3 | 8-10 |
| Dumbbell Curls | 3 | 8-10 | |
| Face Pulls | 2 | 10-12 |
This program covers all the major muscle groups, focusing on compound lifts for maximum impact in a short period. It also provides sufficient recovery time between workouts while still training each muscle group twice per week, which research suggests is optimal for muscle growth.
The Best Program for 60-75 Minute Sessions
For those with more time to dedicate to their strength training, a 5 or 6-day split is an excellent option. A 5-day split allows you to dedicate a full session to a specific muscle group, while a 6-day split increases training frequency, hitting each muscle group multiple times per week.
A 6-day split maximizes volume, ensuring each muscle group gets ample attention for hypertrophy and strength development. This program is perfect for intermediate to advanced lifters who can dedicate 60-75 minutes per session.
Sample 6-Day Split (60-75 Minute Sessions)
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Bench Press | 4 | 6-8 |
| Incline Dumbbell Press | 4 | 8-10 | |
| Chest Fly | 3 | 10-12 | |
| Day 2 | Deadlifts | 4 | 6-8 |
| Pull-Ups | 4 | 6-8 | |
| T-Bar Rows | 4 | 8-10 | |
| Day 3 | Squats | 4 | 8-10 |
| Leg Press | 4 | 8-10 | |
| Lunges | 3 | 10-12 | |
| Day 4 | Overhead Press | 4 | 8-10 |
| Lateral Raises | 3 | 10-12 | |
| Rear Delt Fly | 3 | 10-12 | |
| Day 5 | Barbell Curls | 4 | 8-10 |
| Triceps Pushdowns | 4 | 10-12 | |
| Hammer Curls | 3 | 10-12 | |
| Day 6 | Chest Fly | 4 | 8-10 |
| Bent-Over Rows | 4 | 6-8 | |
| Dumbbell Shrugs | 3 | 10-12 |
With the 6-day split, you can isolate muscle groups and increase volume and intensity, making it optimal for hypertrophy. While it requires more commitment, research supports that higher frequency programs like these result in greater muscle gains when compared to lower frequency routines.
Conclusion: Which Split Plan is Best for You?
Choosing between a 3, 4, 5, or 6-day split strength training plan depends on your goals, time availability, and experience level. Here’s a quick summary:
- 3-Day Split: Best for beginners, people short on time (30-minutes), or those focusing on full-body strength.
- 4-Day Split: Ideal for intermediate lifters balancing strength and hypertrophy with moderate time commitment (45-60 minutes).
- 5-Day Split: Perfect for advanced lifters focusing on muscle growth and capable of training 60-75 minutes per session.
- 6-Day Split: Maximum volume and frequency for experienced lifters, with each muscle group getting dedicated attention multiple times per week (60-75 minutes).
Ultimately, the best split is the one that aligns with your fitness goals, lifestyle, and available time. By understanding the differences in training frequency, volume, and intensity, you can optimize your workouts to achieve the results you’re aiming for.
References
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
- Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264.
- Ochi, E., Maruo, M., Tsuchiya, Y., et al. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in Physiology, 9, 744.
- Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2018). Effects of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Medicine, 48(5), 1207-1220.
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