The Modified Hatfield Split Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training The Modified Hatfield Split by Christian Thibaudeau June 26, 2021July 13, 2022 I first learned of this split when I was 18 and did Fred Hatfield's 80-day powerlifting cycle. In that program – specifically designed to peak for a powerlifting competition – you'd train squat, bench, and assistance on one workout, and deadlift and assistance on the other. So, four total workouts per week. It's a split I often do and use with clients. It's highly motivating and a good way for those who don't love training legs to find it more palatable. While you have two lower-body exercises per workout, you also have four upper-body movements. It's also the split I use in the Best Workout Plan for Natural Lifters but with a higher frequency and lower volume. Here's how it looks: Workout A Squat pattern Compound pressing movement Quad-dominant exercise Pectoral movement Triceps movement Deltoid movement Workout B Hip-hinge pattern or Prowler pushing Hamstring movement Vertical pulling exercise Horizontal pulling exercise Biceps movement Rear delts, rhomboid, or traps exercise Lower back movement The weekly schedule looks like this: Option One 4 Workouts Per Week Monday: Workout A Tuesday: Off Wednesday: Workout B Thursday: Off Friday: Workout A Saturday: Workout B (no full-range hinge, just Prowler pushing or rack pulls) Sunday: Off In this first option, we skip the full-range hinge pattern on Saturday because we did squats the day before. We want to minimize muscle damage to the quads because squats are coming back on Monday. Option Two Every Other Day Training Here you roll the workouts every other day. On some weeks, you'll have three workouts; in others, you'll have four. This is the best option, but it can be unsettling for those who prefer to follow a rigid schedule. It would look like this: Monday: Workout A Tuesday: Off Wednesday: Workout B Thursday: Off Friday: Workout A Saturday: Off Sunday: Workout B Then... Monday: Off Tuesday: Workout A Wednesday: Off Thursday: Workout B Friday: Off Saturday: Workout A Sunday: Off You can keep the full-range hinge in all the B workouts. I find this split just as good as lower/upper when it comes to being able to use it for any training goal. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Double-Paused Deadlifts Deadlift stuck? Here's a trick that will quickly improve your technique and help you set a new PR. Deadlift, Powerlifting & Strength, Training Greg Nuckols December 20 Training Tip Over and Backs It's hard to beat this simple drill for upper body mobility. Try 50 reps every day. Exercise Coaching, Mobility, Shoulders, Tips Akash Vaghela November 13 Training Full Contact Core Create a superhuman core and total body strength by focusing on generating maximum tension. Here’s how. Abs, Athletic Performance, Metcon, Training Eirik Sandvik August 3 Training Building Bodybuilder Triceps The triceps are the largest muscle group in the arms, not the biceps. So why are you spending all that time curling? Arms, Training Clay Hyght, DC December 15