He knew his stuff, that he did.

If you are not bound by the working week, or you’re just someone who is rather focused then this training split will be very lucrative for you.

Day 1 – Push/Pull
Day 2 – Legs
Day 3 – Off, active recovery
Day 4 – Push/Pull
Day 5 – Off, active recovery

This is a classic by the late & great Charles Poliquin.

His exact was as follows:

Day 1 – Chest/Back
Day 2 – Legs
Day 3 – Off
Day 4 – Shoulders/Back/Arms
Day 5 – Off

The 5 day cycle then repeats and provided you follow some solid progression patterns you make decent gains.

I quite like this split for the following reasons:

– Hits optimal lifting frequency of every 3-5 days
– Easy to progress/track
– Looks nice on paper šŸ˜‚

While this is a bodybuilding, or power building bias split, you can use it for many other endeavours, you’d simple change the nuance.


Day 1 – Upper Body Power
Day 2 – Lower Body Power
Day 3 – Off
Day 4 – Full Body Power
Day 5 – Off

Get the idea?

A lot of people will claim o be gained to a working week and not have enough to to do something like this that doesn’t have set days.

While perhaps true, there can always be time made.

Especially if you goal is important to you.

Training 3 days out of every 5 is a solid premise to work by, over the years it has been one of my most successful that has been followed because of the right amount of grind/recovery.

Give it some thought.

Also, if you haven’t read any of Charles writings you really should, I highly recommend ‘The Poliquin Principles’ – or any of his books for that matter because while some may have not liked him personally, his knowledge was immense and results proved countless times.



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Filed under Fitness, Nutrition & Health

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