There are many combinations of split routines in the weight room. You may like to do single body parts, such as arms, legs, chest, back or core, or you may like full-body movements with cardio-day split routines.
Mixing several options into your training cycle is always a good idea for variety.
This is a split routine we do not do often, but we will mix a few into a 12-week lifting cycle. It involves upper-body push mixed with legs and full-body movements. Adding in challenging core exercises as "rest" is also a fun way to keep moving while resting previously worked muscle groups.
Squat/push-up pyramid warmup 1-10
- 1 squat
- Run 25 meters
- 1 push-up, 2 squat
- Run 25 meters
- 2 push-ups
- Keep going up to 10/10
Repeat 5 times
- Bench press -- 5 (build up to body weight plus, if possible)
- Deadlift 5 (build up to body weight to two times body weight, if possible) *make each set heavier even if you have to drop the five repetitions
- Optional: If you also need to work on your cardio, add in a 400-meter run or two-minute, high-resistance bike between each set)
Repeat 3 times
- Military press 10
- Hang clean
- Front squats 10 or MJDB#2, 10
- Optional: If you also need to work on your cardio, add in a 400-meter run or two-minute high-resistance bike between each set)
Repeat 5 times
- Thrusters 10 (combination of deep squat and military press/push press)
- Leg tucks 10 (hanging knee up, bring knees to elbows while hanging on pull-up bar)
- Optional: If you also need to work on your cardio, add in a 400-meter run or two-minute, high-resistance bike between each set)
Cooldown PT (Squat/pushup pyramid warmup 10-1)
- 10 squats
- Run 25 meters
- 10 push-ups, 9 squats
- Run 25 meters
- 9 push-ups
- Keep going down to 1/1
- Run, ruck or swim with fins, 30 minutes
- Stretch using the lower back plan later in the day.
Options (It depends)
If you are trying to gain weight, focus on the warmup calisthenics and heavier weightlifting, but skip the extra cardio options between sets.
However, if you want a cardio that will help you prepare for more load-bearing activities and build strength, try the rucking option, either as a break between sets or after the workout. Also, swimming with fins and rucking will help the hard gainer still build muscle while working some cardio.
If you are already a power/strength athlete, the lifts by themselves will be easy for you, so add in the extra cardio to help you build more muscle stamina and work capacity with this lifting workout.
The additional cardio options between sets and after the workout will be a way to add in what could be a weakness in the typical strength athlete. The combination of running or biking will make the following sets of lifting more challenging for you as well.
To top off the workout, the cardio option is not an option for the power/strength athlete. You will need to make sure you work these skills (run, ruck, swimming), and when in doubt, try more than one. Invest some extra time doing cardio if endurance is your weakness.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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