Split: Total Body
Frequency: 3x/week
Category: Home Workout
This is a total body program to allow you to train with maximum frequency to stimulate muscle tissue as often as possible. Great for those just getting started or coming back to training after time off, this program will work on improving your conditioning and body composition.
There are two levels of this program provided based on your training experience and current conditioning as well.
All of the workouts start with just 3 sets, but you can go as high as 5 sets as your conditioning and tolerance to the volume improves.
Feel free to substitute any of the band or body weight exercises with free weights or machines if you have them.
Workout 1
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Workout 2
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Workout 3
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Training all the major muscle groups in a single session allows to train at lower volume but much higher frequency. This allows you to stimulate muscle tissue much more often which is very beneficial for improving body composition.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).