Andy and Dan continue their outline of intermediate programming with an exploration of the various training splits lifters can use to organize their training after the novice phase. While Andy advocates a three-day full body split for novice lifters, he also encourages most lifters who can to adopt a four-day upper/lower split when they tranisiton into the intermediate phase. The reasons for this are many, but one big advantage of the four-day split is the ability to accumulate more volume in a single workout while keeping the workouts fairly short.

However, there are many ways to slice and dice the four-day split beyond a simple upper/lower split, and ways to make a three-day split work for intermediate lifters as well.

Andy Baker

Blog: www.AndyBaker.com

IG: @bakerbarbell

Owner of Kingwood Strength & Conditioning

Co-author of Practical Programming for Strength Training

Co-author of The Barbell Prescription: Strength Training for Life After 40

Dan Flanick

IG: @coachdanflanick

Gym: https://www.skaneatelesstrength.com