Exercise | Training
Workout Split for Hockey Players
"Work Out to Get Stronger. Play Hockey to Get Better at Hockey."
Disclaimer: The workout information on this page is for informational purposes only and reflects personal training experience — not professional fitness, medical, or sports medicine advice. Consult a qualified healthcare provider before beginning any new exercise program. Pajer Hockey is not responsible for any injury resulting from the use of this content. Train at your own risk.
Before getting into the split, a note: this took years to develop and is built around what works for one specific body, schedule, and goal. Use it as a framework — try different splits and exercises to find what works best for you.
The 3-Day Split
The split consists of 3 training days: Arms, Chest & Back, and Legs. The goal is to hit each muscle group approximately twice per week. Here's what a typical week looks like:
| Day | Activity |
|---|---|
| Sunday | Arms |
| Monday | Hockey |
| Tuesday | Chest & Back |
| Wednesday | Legs |
| Thursday | Hockey |
| Friday | Arms |
| Saturday | Chest & Back |
You'll notice there are no days off. That's intentional. If the legs need an extra recovery day before a hockey game, swap that day for shoulders and forearms instead of skipping entirely.
The game's brutal. Your gear should be too.
Why This Split Works
Hitting each muscle group twice a week is a well-established approach for muscle growth and strength development. By keeping it to 3 distinct training days (arms, chest/back, legs), the split is simple enough to maintain consistently, even with hockey added into the schedule. Consistency beats complexity every time.
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