Option 7 is separating workouts into speed and power/ strength and hypertrophy. This is a fairly advanced split usually recommended for athletes that need both strength and power (strength + speed) such as mma competitors or football players, and can be complicated to program, especially around the physical demands on an in-season athlete.
Speed and power days are generally devoted to Olympic lifts, plyometrics, jump stretch banded variations of the big three and resisted speed drills, while strength and hypertrophy days are devoted to more "traditional" heavy lifting and select isolation work for size in specific places. This is generally a 2 to 4 days per week split, depending on the other training demands on the athlete, and whether they are in or out of season.
An example week might look like:
Monday speed and power
Tuesday strength and hypertrophy lower
Thursday speed and power
Fri strength and hypertrophy upper
Sample workouts:
Speed and power-
Box jumps 5x3
Hang cleans 8x3
Jump stretch band deadlifts 3x5
Explosive chest press in smith machine 3x6
Strength and hypertrophy upper-
Cable row 4x8
Bench press 5x5
Chin up 3x to failure
Dumbbell military press 3x8
Lateral raise 3x12
Bicep curl 3x12
Skull crushers 3x12
Strength and hypertrophy lower-
Back squat 4x6
Deadlift 5x5
Hip thrust 3x10
Walking lunge 3x16 total steps
Quad extension 3x12
Hamstring curl 3x12
