Mitchell Hooper, the former World’s Strongest Man, recently shared his optimal training split for building size and strength on his YouTube channel. In the video, Hooper delved into the best workout regimens by consulting trainers and gym-goers to gather diverse opinions.

Hooper began by addressing a common gym dilemma: “When you go to the gym, one of the biggest questions you have to ask yourself is how do you split your training over a week?” He emphasized that muscle building and strength training require different approaches. Because the approach to organizing your workouts can vary based on your experience level, recovery capacity, and specific goals.

While sharing the tips, he looked at various exercises. However, when it comes to structuring your gym routine, determining the optimal training split is crucial for achieving your goals, whether you’re aiming to build muscle or gain strength. Interviewing various gym-goers, Hooper found consistent recommendations for the “push-pull-legs” (or bro’s split) split. “For someone with no time restrictions, four to five days a week with a mix of arms, shoulders, and two leg days,” one trainer suggested.

Further in the video, the strongman explained, “If you’re serious in the gym and want to go six days, you could do Push-Pull Legs twice with one rest day.” This split allows for balanced workouts and optimal muscle recovery. Hooper also demonstrated exercises like deadlifts, a staple for strength programs. However, he noted that deadlifts might not be ideal for muscle sculpting due to the involvement of multiple muscle groups, making it hard to target specific areas.

Hooper concluded by stressing the importance of volume and intensity in workouts. “It’s about intensity and volume. Splitting up sessions to hit each body part twice a week makes sense,” he said, advising against overworking the same muscles too frequently to avoid injury.

He did not stop there. Hooper also had some strength-building tips for his viewers.

Mitchell Hooper’s strategic training splits for strength-building

The Arnold Classic champ highlighted the distinct difference in training approaches, emphasizing, “When it comes to strength, you’re not training your muscles, you’re training your nervous system.” For beginners, Hooper recommends a five-day split to maximize muscle growth. This includes three upper body days focused on push and pull movements, and two lower body days split between squats and hinge exercises. This regimen ensures comprehensive muscle engagement and balanced development.

Furthermore, intermediates with two to three years of regular strength training should train four days a week. Hooper proposes a common-sense split for them. One day for squat-based exercises like lunges and leg presses, another for push exercises (horizontal and overhead), a third for hinge movements (e.g., deadlifts), and the last for accessory movements and additional pushing exercises. This split allows for adequate recovery and sustained intensity.

In addition, advanced lifters, nearing their genetic potential, will benefit from training three days a week to prevent overloading their nervous systems. For them, the strongman recommends day one for squats and pushes, day two for overhead and leg accessory work, and day three for hinge and pull exercises. Each session includes high-intensity movements to maximize strength gains without risking injury.

Hooper’s approach ensures that both muscle building and strength are effectively targeted through a strategic split tailored to individual progress levels, emphasizing recovery and optimal performance. This balanced regimen allows lifters at any stage to enhance their size and strength efficiently.