What Is The Best Workout Split? | Intermediate Programming 

This is solid advice. 3 days a week is more realistic for the vast majority of us.

Great guidance Grant. Older dude, work full-time and 3 kids. Plus tennis couple days a week. Still figuring out my programming.

Damn Grant!! The conditioning is working for you! You didn't have to take a breath during the whole video!!😂

This is exceptionally useful. I appreciate the way you apply these programming principles to actual life situations. Cheers Grant!

Retired, 65 years old. 6'1" - 180# Home Gym (Strength Co plates and Corps bar) Squat 260 x 3 Deadlift 355 x 2 Bench 193 x 3, 205 x 1 Press 126 x 3 Monday: active rest day Tuesday: Safety Squat Bar and chins Wednesday: Swiss Bar Bench Press and arms Thursday: active rest day Friday: Low Bar Squat and chins Saturday: Bench Press and arms Sunday: Deadlift and Press Just finished up a 13 week NLP using this 5 day split. Set PR's and recovered well. Active rest is a 4.5 mile hike or actively do nothing. Current program is Wendler 531 using my recent NLP PR's. Plan to do 4 three-week cycles and set more PR's.

Grant, make a video about working out in the A.M.

Seminars and clips of Mike Mentzer have been blowing up on YT and social media and he makes a lot of sense. I dunno if I agree with all of it, but a lot of it seems like a natural progression from the novice LP.

Thanks Grant, your info is always on point!

This is very helpful! Been finding I can't recover from heavy deadlifts 3x a week and I found I ended up doing some of these already. Doing light squats, reducing volume, another time I even took off the squats, just did heavy bench and heavier than normal deadlift and it felt AMAZING to have that energy and just go straight into pushing my limits. Good to see the concepts explained.

Thanks 😊

Great stuff Grant couldn't agree more. I've had lifters hit PR squats, deadlifts and pressing on two days a week, three days a week and one lift a day while others faltered on four days splits. Like you said it's the consistency and the effort that makes the difference on any of these. 14:28 14:28

Like that four day split in theory but I notice workouts suffer when I work out two days in a row even different muscle groups, I’m impacted.

I do 5 days 40mins/week

I have two jobs so one lift a day during some periods of time is perfect. It’s not ideal but it gets the job done when you really don’t have the time (really don’t, not making excuses don’t) to do the 90 minute or longer sessions.

🔥🔥🔥

I like the sound of the 4 day split. However I am a fireman with a 24/48 hour schedule. Spell this one out for me please with progressions.

I am 50. Business attorney. Working long hours. Gamewarden/Hunter on the weekends with lots of hiking. I don't recover well anymore. 5'10", 183#. Squat 3x5x230, Deadlift 5x260. I am thinking about a 2 day upper lower split. Saturday/Sunday hiking, Tuesday Squat 3x5, Deadlift 1x5 heavy, 1x5 -10%. Thursday Press, Bench, Chins. Could that be reasonable? All the best and thanks a lot.

Where can i find more info on setting up the 5 day "one lift a day" plan? With 2 little kids, an hour a day is about all k get

Suppose if you only stall out on the squat but the other 3 lifts keep going up? What do I do?

Ok, im so torn. I hope someone can answer my question: Why do 5 sets of 5 rather than 12 15 ive ever hit 20 to mabe 30 on some lifts this I alvious with just the bar and I've been adding 2 10 pound plats doing this and just adding 20 pounds at a time doing max sets the reps drop as the weight and sets get higher but I feel like I need higher reps am I wrong and it is a long workout but I feel like I got some of this volume and more experience the weight will be somewhat heavier then I can start 5x8-12ish and settle in to 5x5 for awhile is my thought process wrong I hope to get some answers thanks

Do you program the press and bench with equal volume?

I always wonder how this all fits into the fact that once you run into a plateau on the OHP, the usual recommendation is not to do less but to do more OHP volume during the week. Same for bench. So then following this recommendation on a 4/5/6 day split, you end up with 4,5 or 6 days with at least an hour of work 😅

i rather train for 2 hours and have next day off🏋🏽