SPLASH Training - Specific Periodized Linear Advanced Strength + Hypertrophy
SPLASH training is a training routine constructed with two goals in mind:
- Increasing strength
- Maximizing muscle gains
SPLASH uses a variety of the best, proven, tried and true training methods and brings them all into one happy medium. SPLASH uses a mixture of linear progression, periodization, bodybuilding-style training, and much more, It brings all of these principles into the picture!
Frequency. SPLASH allows you to hit every muscle group 2-3 times per week. Studies show the advantages of this style training for a natural to be far more successful than a typical one muscle group per week “bro-split.”
Strength. SPLASH is excellent for increasing power, as it utilizes progressive overload. You will workout your bench and squat 3 times per week, and deadlift twice.
Hypertrophy. Alongside the effective strength building techniques involved, the high volume and high frequency incorporated into SPLASH are also effective methods of building muscle.
SPLASH is meant to be run in 6 week cycles before deloading. It’s only suggested that experienced users run the program for a duration longer than 6 weeks.
Splash routine split
- Day 1 - Heavy Upper Body
- Day 2 - Heavy Legs (Squats, thighs)
- Day 3 - Off
- Day 4 - Moderate Upper Body (Bench/Arm-dominant)
- Day 5 - Heavy Back/Legs (Deadlifts, barbell row, hamstrings, squats)
- Day 6 - Light Upper Body (Shoulders/arms)
- Day 7 - Squats
Notes:
- SPLASH is intended for experienced weight lifters
- Knowing your 1RM is a MUST for this routine
- Proper stretching / ensuring the best possible recovery is essential
- Nutrition will make or break you. Make sure it’s on point.
- Choosing exercise variants is O.K., but allow bigger, compound movements to be unchanged (DO NOT remove *’d - starred exercises)
- Abs/cardio can be done anytime - goal dependent
- Traps/rear delt should be performed every Upper day (exercises of your choice)
- Perform calf work as felt needed
| Day 1 | ||
|---|---|---|
| Heavy Upper Body | ||
| Exercise | Sets | Reps |
| * Bench Press (With 85% 1RM, increase weight only after successful completion of 6x3) | 6 | 3 |
| * Barbell Row (Weight should remain the same for all 5 sets, do not move up in weight until a full 5x5 is completed with given weight) | 5 | 3-5 |
| * Standing Overhead Press (Same principle as above) | 4 | 6 |
| Dumbbell Curl (Or bicep exercise of your choice) | 2-3 | 8-12 |
| Tricep Pushdown (Or tricep exercise of your choice) | 2-3 | 8-12 |
| Side Raise (Or shoulder exercise of your choice) | 2-3 | 8-12 |
| Day 2 | ||
|---|---|---|
| Heavy Legs (Power Squats, Quad Dominant Day) | ||
| Exercise | Sets | Reps |
| * Squat (With 85% 1RM) | 6 | 3 |
| * Deadlift (Weight should remain the same for all 3 sets, do not move up in weight until a full 3x10 is completed with given weight) | 3 | 10 |
| * Front Squat (Same principle as above) | 3 | 8 |
| Barbell Lunge | 3 | 10-12 |
| Leg Press | 2 | 8-12 |
| Day 4 | ||
|---|---|---|
| Day 4 - Moderate Upper Body (Bench/Arm Dominant) | ||
| Exercise | Sets | Reps |
| * Bench Press (With 76% 1RM, SPLASH principle) | 4 | 5 |
| * Barbell Curl (SPLASH principle) | 3 | 8 |
| * Close Grip Bench Press (SPLASH principle) | 4 | 10 |
| Superset: | ||
| Concentration/Preacher Curl | 3 | 10-12 |
| Tricep Pushdown | 3 | 10-15 |
| Hammer Curl (Last set is a burnout set) | 2 | 6-8 |
| French Press/Skull Crusher (Last set is a burnout set) | 2 | 10-12 |
| Dips | 2-3 | |
| Day 5 | ||
|---|---|---|
| Day 5 - Heavy Back/Legs (Deadlifts, Back, Hamstrings, Squats) | ||
| Exercise | Sets | Reps |
| * Deadlift (SPLASH principle) | 5 | 5 |
| * Squats (With 65% 1RM, SPLASH principle) | 4 | 12 |
| Hamstring Curl | 2-3 | 8-12 |
| Lat Pulldown (Pulling movement first) | 4 | 8-12 |
| Dumbbell Rows | 3 | 6-8 |
| Cable Rows/Pulldowns (Horizontal rowing movement) | 3-4 | 10-12 |
| Pull Ups | 2-3 | |
| Day 6 | ||
|---|---|---|
| Day 6 - Light Upper Body (Shoulders, Arms, Calves & Assistance) | ||
| Exercise | Sets | Reps |
| * Bench Press (With 65% 1RM, SPLASH principle) | 4 | 12 |
| * Seated Military Press (SPLASH Principle) | 5 | 5 |
| Upright Rows (Wide grip) | 3 | 8-10 |
| Side Raise supersetted with Front Raise | 3 | 8-12 |
| * Barbell Curl (SPLASH principle) | 3 | 10 |
| Skullcrushers | 2-3 | 10-12 |
| Arm superset of your choice (If you have it in the tank) | ||
| Day 7 | ||
|---|---|---|
| Squats | ||
| Exercise | Sets | Reps |
| * Squats (With 80% 1RM, SPLASH principle) | 4 | 5 |
| Leg Extensions (Drop set) | 5 | 6-12 |
SPLASH allows you to hit every muscle group 2-3 times per week. Studies show this style training to be far more successful than a typical 1 body part per week split.
SPLASH Frequently Asked Questions
What is the SPLASH principle?
SPLASH principle, if you haven’t caught on, is applied to only the “big” exercises. The principle, when applied, means one will not increase the weight for that specific movement until the set/rep scheme has been 100% completed. It’s used in 5x5, 4x6, etc. so pay attention! So if you cannot complete an entire set, you repeat with the same weight next week.
After completing an entire “SPLASH SET” how much should I increase by?
A SPLASH set is any set where the SPLASH Principle is applied. After completing any SPLASH set, weight increase is entirely individual. Most trainees will be able to jump up 10+lbs following their first first week of SPLASH (assuming it’s there first SPLASH cycle). More experienced users may have to settle with 5lb increases.
*Note: If the last SPLASH Set was a struggle, it’s recommended to repeat the same SPLASH Set at least once.
How long can I run the SPLASH program?
SPLASH is meant to be run in 6 week cycles. How you handle the time in between cycles is personally up to the user. SPLASH should either consist of 6 weeks on, deload, repeat, OR 6 weeks on, max out week, deload, repeat. It’s only suggested experienced users to run for the duration of 6+ weeks.
Note: SPLASH has been running with continuous success for up to 12 weeks.
What supplements are recommended while on SPLASH?
Honestly, there are none. No supplement is NEEDED, but the basics are always acceptable and helpful. These include:
- Creatine Monohydrate
- Whey
- TMG
- Fish Oil
- MCT Oil
- Beta Alanine
What do I do if I stall?
If you stall on SPLASH, I’d suggest two options. One, look into your nutrition. Are you hitting your macros? If so consider increasing your calories. If that is not an option, or is not the cause, consider deloading. Most users find it very difficult to stall when keeping SPLASH cycles to 6 weeks, as recommended, though.
What about cardio/calves/abs/traps/rear delts/forearms?
I addressed this in the “notes” section above. It’s suggested to perform traps and rear delts on EVERY upper day. Cardio can be performed any/every day, goal dependent. Calves and forearms are also totally individual decisions, if they’re lacking muscles I’d suggest finding a way to incorporate them into your training 3-4 times a week.
How many years of experience should I have before utilizing SPLASH?
This is a hard one to answer. There isn’t a black and white number of years of training experience I’d recommend. Simply because some can achieve in 1 year, what takes some 3. Personally I’d suggest a total (squat + bench + deadlift) over 850, and ideally the closer to 1,000+ the better before starting SPLASH.
*Note: It’s suggested if you’re starting SPLASH unsure of whether or not you’re a criteria-meeter, do so cautiously. You may still milk the gains of this routine if your total is only 800 (or whatever it may be). Make adjustments as needed, and if the load is too much don’t let your ego take over. Switch the routine and come back a year or two down the road.
Can I add/substitute additional exercises?
This was also addressed in the “notes” section above. You can substitute any exercise without an “*” beside it. Isolation work is substitutable, optional, and will differ from one to another. If you find that isolation work is too demanding, drop it or lessen it. If you find the iso/additional work the routine calls for to be too little, add more. If you want to change the iso/additional work, do so.