I get asked a lot about how to set up a proper power-building type training split. One that has training for increased strength on the big lifts as its foundation, but also some dedicated time for training towards increased muscle mass and a better physique.
Contrary to what you might have been told, simply “getting stronger” doesn’t necessarily lead to huge gains in muscle mass or a better physique after the novice stage.
While strength is the foundation for both, these are specific adaptations that must be trained for….specifically.
Of course we all know that the Deadlift is a great builder of both strength and size. But it can sometimes present some programming complexity because it’s very systemically stressful and it taxes so much muscle mass at once.
In a Power-building split it’s hard to find a place to slot in the deadlift because it tends to take away from everything else, especially when trained heavy with higher volumes.
Do you combine with Squats on a Leg Day? Or Do you combine with Pull Ups and Rows on a Back Day? Either way is tough. Deadlifting heavy for high volume before or after heavy squats generally means that one or the other has to be trained sub-maximally. If you’re an intermediate or advanced lifter, especially if you are over 30, it’s hard to train both maximally in the same session. Deadlifts work well on a Back Day, but they know doubt take away from the energy you can commit to lots of chins, pull ups, and rows. And those exercises are helpful if you are trying to power-build correctly. A big back needs that type of work in addition to the heavy deads.
My solution is to pair Deadlifts with neither. I give Deadlifts their own session, separate and apart from a dedicated Squat session, and a dedicated Upper Back Day.
In a Power-Building split I have my clients train 5 days per week. Two of those training days are Lower Body / Leg Days.
One of those two sessions is a Squat-focused session that primarily focuses on Squats and Squat variations and then assistance exercises that focus on development of the quads. Then we finish with some abs and calves.
So that workout might be:
- Squats or Front Squats 4 x 4
- Hack Squats 4 x 8
- Leg Extensions 4 x 12-20
- Standing Calf Raise 4 x 20
- Decline Sit Ups 4 x 15
At another point during the week we’d have a second Lower Body session that is Deadlift focused, and we’d follow that up with assistance exercises for the hamstrings and lower back, plus more abs and calves.
So that might be:
- Deadlifts 4 x 4
- Low Bar Box Squat or Goodmornings 4 x 8
- Glute Ham Raise or Leg Curl 4 x 12-20
- Seated Calf Raise 4 x 20
- Hanging Leg Raise 4 x 15
So the Deadlift obviously works the back, the traps, and the legs, with an emphasis on the posterior chain (hams & low back).
But for a power-building split we need more back work than just deadlifts once per week. So we have a separate day each week to focus on more “bodybuilding style” back exercises to focus on hypertrophy and detail.
Our back session is usually something like this:
- Wide Grip Pull Ups 4 x 8
- V-grip Pulldowns 4 x 12
- Barbell Rows 4 x 8
- Seated Cable Rows 4 x 12
- Barbell Shrugs 4 x 15-20
The workouts are placed into the week like this to ensure maximal recovery, maximal frequency, and optimal spacing of the workouts during the week.
Tuesday: Deadlifts + Ham/Low Back Assistance
Friday: Upper Back Hypertrophy (pull up, rows, etc)
Saturday: Squats + Quad Assistance
This optimizes what I call the “direct/indirect” method of training frequency for hypertrophy. I believe best long term gains come from when muscle is trained about 2x/week, but with varying levels of stress.
Once per week, each muscle group is hit HARD with very moderately high intensity and very high volume, and later in the week it is stimulated again, although often indirectly with less volume and less direct attention.
So Deadlifts hit the Hamstrings and Low Back super hard on Tuesday, but also provide some work for the upper back and quads, although those muscles won’t be absolutely hammered today like the hams and low back will be.
2 Days later the back is hit again, this time with a very high volume of direct exercises for the traps and lats (chins, rows, shrugs, etc). 3 days after deadlifts the Quads are hit super hard with Squats and Squat variants. This will, of course, provide a lot of hamstring work from squatting, but not nearly the attention and volume they received on Tuesday.
If you are trying to train for strength and physique, it can be done, but you have to be smart about how you lay out your training week.
For a complete power-building program, go here:
