My current favourite training split for optimalsize and strength:

An introduction of my standard go-to training routine that I would follow in my ‘’off-season’’
when I’m not in prep (preparation) for a meet.

4 DAY TRAINING SPLIT:
PUSH
PULL 
LEGS 
REST 
*REPEAT

Slight changes will be made to accommodate my prep for a competitive event: 

6 DAY TRAINING SPLIT: 
PUSH 
PULL 
REST
PUSH
SQUAT
REST 
*REPEAT

Both mentioned training splits can be used to increase strength that will convert to more
muscle size and endurance output! The 6-day split has a higher rest- & push day frequency
but lower pull- & squat day frequency regarding the 4-day split

*Small changes with exercise execution is where I’ll shift the focus more towards the goal in
mind (size vs strength). Especially when it comes to preparing for a powerlifting event. 
However, I do need to mention that I also incorporate a THIRD CONCEPT, which is:
Power (dynamic effort) work – lifting a heavy load as fast as possible!
This greatly compliments any strength basis.

I incorporate all 3 training disciplines into one of the above-mentioned splits. 
For the 4 DAY TRAINING SPLIT (PUSH | PULL | LEGS | REST) I include 1 to 2 compound
exercises for strength, 1 compound exercise for power and 1 to 2 isolation exercises for
hypertrophy. 

For the 6 DAY TRAINING SPLIT (PUSH | PULL | REST | PUSH | SQUAT | REST) 
I do very much the same. The big idea behind switching over to this split for prep is due to 
three reasons:

1. higher rest day frequency (every 3 days vs every 4 days)
2. higher push day frequency (every 3 days vs every 4 days)
3. lower pull & squat day frequency (every 6 days vs every 4 days)
   
   VERY IMPORTANT: 
   Factors such as sleep, nutrition and especially
   training volume / intensity needs to be selected very carefully. 
   The balance between performance enhancement vs recovery can be quite tricky with such
   a high frequency program, given the loads being moved. 
   So overall volume is usually very low, but the intensity makes up for it.
   Be sure to follow our social media platforms and website as I will dive into a more detailed
   approach towards rep ranges, exercise selection, volume approach, calories/macros, etc