5-Day Body Split
Slayer is the 5-day high frequency program.
This split offers 2 squat days: SSB/ front squat and back squat, 2 deadlift days: paused deadlifts and deadlifts, 3 Bench days, and 1 overhead press day.
The specific split is as follows:
Day 1: SSB Squat/ Variation Bench
Day 2: Deadlift/ Lower Body Pull
Day 3: Upper Body
Day 4: Paused Deadlift/ Posterior Chain
Day 5: Squat/ Bench/ Total Body
The strategy here is to spread the workload over multiple days, allowing you to stimulate each pattern multiple times per week. This can have tremendous benefit to strength, offering more maximal practice of each compound lift. High frequency is the go-to stimulus for strength gains.
However, don’t think that is solely a strength program. High volume accessory work also will yield a solid hypertrophy/ muscle building stimulus.
Similar to the other two program series’, the conditioning circuits focus on the specific muscles and muscle groups used in the earlier working sets. The workload is spread out using both upper and lower body movements here, where four of the five days of this split train both.
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