Workout Splits, Sets and Reps for Strength, Power and Power-Endurance

Nick bases splits on volume and recovery. Two to three sessions a week get total-body workouts, four sessions an upper and lower split, and five to six sessions a body part split such as push, pull and legs. With three sessions a week he alternates workouts A and B, each filling what the other leaves out: a hip hinge on day A becomes a knee bend on day B, a vertical push becomes a vertical pull, and a low-to-high chop becomes high-to-low. Strength is force production, power is rate of force production and power-endurance is staying powerful under fatigue. For knee bending, a six-week strength phase uses Bulgarian split squats at four sets of 7 to 8 repetitions, dropping to 5 to 6 and then 3 to 4 as load rises. A power phase uses contrast sets of three back squats followed by squat jumps, with jump reps rising over time. A power-endurance phase uses a leg complex of forward lunges, small box scissor jumps, squat jumps and speed squats, adding volume each week up to sets of 20.