Workout Split

Choose a workout split that best suits the time you have and the goals you want to achieve. I have two main goals in a cycle: bulk (add muscle) and cut (shed excess fat gained during the bulk).

Bulk

In a bulk you should be as optimal as possible: train each muscle group twice a week for maximum hypertrophy. You can choose an async cycle, but my current gym is not open on Sunday evening, so I choose a sync split.

Bulk split

Day 1 — Back & Biceps
Day 2 — Legs & Triceps
Day 3 — Chest & Shoulders
Day 4 — Back & Biceps
Day 5 — Legs & Triceps
Day 6 — Chest & Shoulders
Day 7 — Rest

Do cardio in the morning (optional).

Cut

During a cut you need to train enough to avoid losing muscle, while also recovering well — recovery is harder on a calorie deficit. I choose a 5-day "bro split" (one muscle group per day) so I can have two rest days to focus on recovery. I also alternate between big and small muscle groups to help mentally with recovery (optional). The order below doesn't strictly matter — train what works for you.

Cut split

Day 1 — Back
Day 2 — Arms
Day 3 — Chest
Day 4 — Shoulders
Day 5 — Legs
Day 6 — Rest
Day 7 — Rest

Powerlifting

For powerlifting it's recommended to have 4 workouts a week so your CNS can recover between heavy sessions. If you don't lift heavy you won't make progress, so prioritize recovery and heavy loading. It's also important to train accessory lifts — include them. If you're a powerlifter in a hypertrophy phase you can add some hypertrophy work for maximum results; if you're in a power phase, focus on the main lifts and accessories.

Powerlifting split

Day 1 — Upper (bench + accessories)
Day 2 — Lower (squats + accessories)
Day 3 — Rest
Day 4 — Upper (bench + accessories)
Day 5 — Lower (squats + deadlifts)
Day 6 — Rest
Day 7 — Rest