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Option number 6 is to divide lifting days into heavy/ moderate/ light. This is another split making use of higher frequency for your big lifts, but builds in heavy weight with low rep, moderate weight with moderate rep, and light weight with high rep schemes on specific days. It should be mentioned that heavy and light are relative terms compared to our one rep max (1RM), and light doesn't mean easy. It simply means a weight that you could squeak out maybe 12 or 15, maybe even up to 20 reps, not a heavy weight you could only perform maybe 3 to 5 reps. The focus here is again on pushing, pulling, squatting and hinging, although this approach is sometimes combined with specialization to bring up a weak lift (Specialization will be part 8 later). This is one of several approaches used by many powerlifters. This is usually a 3 days per week split, usually focusing on one or 2 main lifts to bring up at a time, with the first lifting day being your heavy day, the 2nd your medium day, and the 3rd your light day, and there likely won't be a lot of time (or energy, especially on your heavy day) for a lot of isolation work in this split. Any time or energy left over from your main lifts would be spent on auxiliary work to strengthen the weak spots in those main lifts. An example week might look like: Monday heavy, Wednesday moderate, Friday light Sample workouts Heavy- back squat 5x3, deadlift 4x6, bench press 5x5, t-bar row 4x6 Moderate- front squat 4x8, barbell good morning 3x10, incline press 4x8, bent over row 3x10 Light- goblet squat 3x12, 45 degree back extension 3x15, db bench press 3x12, 1 arm dumbbell row 3x15 each side
