Best Training Split for Advanced Lifters

Best Training Split for Advanced Lifters: Maximize Growth, Strength & Recovery

If you’ve been training consistently for years, you already know the basics: compound lifts, progressive overload, recovery, and nutrition. But at the advanced stage, progress slows down. Gains are harder to come by, plateaus hit harder, and recovery demands are higher.

That’s where the right training split becomes critical.

👉 For advanced lifters, the best training split is one that:

• Distributes volume smartly across the week
• Maximizes recovery for heavy compound lifts
• Allows for specialization (bringing up weak points)
• Keeps training engaging long-term

This guide breaks down the best training splits for advanced lifters, their pros and cons, and how to customize them for continued progress.

🔎 What Makes Training “Advanced”?

You’re likely an advanced lifter if:

• You’ve trained 3+ years consistently
• You can no longer add weight weekly (like beginners/intermediates)
• You need deloads to manage fatigue
• You train with high volume (15–25+ hard sets per muscle group weekly)
• You’re pushing close to your genetic ceiling

👉 Advanced training is less about “magic splits” and more about programming precision.

💥 The Best Training Splits for Advanced Lifters

Push Pull Legs (5–6 Days per Week)

• Structure: Push / Pull / Legs, repeat with a rest day as needed.

Why It Works for Advanced Lifters:

• Splits volume evenly across the week → great for high training demands
• Each muscle group trained 2x per week (ideal for hypertrophy)
• Flexible: can adjust to 5 or 6 sessions depending on recovery

Pros:

• Balanced, versatile split
• High frequency for growth
• Easy to specialize (add arm or shoulder focus)

Cons:

• Time commitment (5–6 sessions)
• Can be tough if recovery is limited

👉 Best for: Advanced lifters chasing hypertrophy with time to train frequently.

Upper Lower Split (4–5 Days per Week)

• Structure: Upper / Lower / Rest / Upper / Lower (+ optional day 5 specialization).

Why It Works:

• Each muscle hit 2x per week
• Shorter sessions than PPL
• Great for strength-hypertrophy balance

Pros:

• Flexible for advanced trainees balancing life & training
• Easy to track progression
• Good recovery balance

Cons:

• May lack specialization unless modified
• Some advanced lifters outgrow the “basic” upper/lower setup

👉 Best for: Strength-focused advanced lifters or those with 4–5 days available.

Bro Split (5–6 Days per Week, Optimized Version)

Traditionally one muscle group per day, but advanced lifters can upgrade it by adding frequency.

Example:

• Day 1: Chest + Shoulders
• Day 2: Back
• Day 3: Legs
• Day 4: Arms + Delts
• Day 5: Full Body Pump / Weak Point Focus

Why It Works for Advanced Lifters:

• Allows extreme focus and volume per muscle group
• Great for bodybuilders needing weak-point specialization
• Satisfying if you enjoy heavy “pump-style” training

Cons:

• Poor frequency if run as old-school 1x per week
• High fatigue if volume is excessive

👉 Best for: Advanced bodybuilders focused on weak-point development.

PHAT (Power Hypertrophy Adaptive Training)

• Structure: 5 days per week, blending power & hypertrophy.

Why It Works for Advanced Lifters:

• Strength + size development in one system
• Combines heavy lifts with volume for hypertrophy
• Proven system from Layne Norton

Pros:

• Balanced hybrid program
• Ideal for strength athletes who want muscle mass too
• Excellent progression structure

Cons:

• Demands high recovery
• Time-consuming sessions

👉 Best for: Advanced lifters who want both size & strength.

PHUL (Power Hypertrophy Upper Lower)

• Structure: 4 days per week, mix of power & hypertrophy.

Why It Works:

• Hybrid strength + muscle approach
• Simpler than PHAT, easier to recover from
• Suits advanced intermediates progressing into advanced territory

👉 Best for: Advanced lifters wanting a 4-day hybrid without 5-day commitment.

Specialization Splits (Weak Point Training)

Once advanced, most lifters have lagging muscle groups. Specialization blocks target them by increasing volume/frequency for weak muscles while reducing load on strong ones.

Examples:

• Arm Specialization Split
• Chest Specialization Split
• Glute/Leg Specialization Split

👉 Best for: Competitive lifters and physique athletes.

📊 Comparing Advanced Training Splits

🏋️ Sample Advanced Training Programs

PPL Advanced (6-Day)

Day 1: Push (Strength)

• Bench Press – 4×5
• Overhead Press – 4×6
• Incline Dumbbell Press – 4×8
• Lateral Raises – 4×12
• Triceps Dips – 4×10

Day 2: Pull (Strength)

• Deadlift – 4×5
• Barbell Row – 4×6
• Weighted Pull-Ups – 4×6
• Face Pulls – 4×12
• Barbell Curl – 4×10

Day 3: Legs (Strength)

• Squat – 4×5
• Romanian Deadlift – 4×6
• Walking Lunges – 3×12 per leg
• Leg Press – 4×10
• Calf Raise – 4×15

Repeat Days 4–6 with higher-rep hypertrophy focus.

PHAT Advanced (5-Day)

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Rest
• Day 4: Upper Hypertrophy
• Day 5: Lower Hypertrophy
• Day 6: Accessory/Arms
• Day 7: Rest

Weak Point Specialization (Chest Example)

• Train chest 3x per week (heavy, hypertrophy, pump day)
• Reduce volume on back/legs slightly to manage recovery

⚡ Key Principles for Advanced Lifters

1. Volume Distribution → Aim for 15–25 hard sets per muscle group weekly.
2. Frequency Matters → 2x per week per muscle is the sweet spot.
3. Progression Slows → Focus on small increments (1–2.5kg loads, extra reps).
4. Deload Regularly → Every 4–8 weeks to avoid overtraining.
5. Specialization Cycles → 6–12 week blocks to bring up lagging muscles.

✅ Final Verdict: The Best Training Split for Advanced Lifters

• Best for Hypertrophy: 5–6 Day Push Pull Legs
• Best for Size + Strength Hybrid: PHAT
• Best for Strength Priority: 4–5 Day Upper Lower
• Best for Bodybuilders: Bro Split (optimized for weak points)
• Best for Lagging Muscles: Specialization Splits

👉 At the advanced stage, the “best split” depends on your goals and recovery. The real secret isn’t the split itself — it’s programming volume, intensity, and recovery intelligently.

🔗 Next Steps:

• Compare [PHUL vs PHAT]
• Read [Push Pull Legs vs Bro Split]
• Check [How to Specialize for Weak Point Training]