Split: Half Body
Frequency: 3-4x/week
Category: Busy Gym
The purpose of these programs is to increase tolerance to local metabolic stress while avoiding creating inflammation that higher intensity variations can create.
This is most often used as a de-load from higher volume tension or neurological programs, but can also be used to prepare before going into a hypertrophy focused program.
Nutritionally, you’ll likely be happy to hear that this program will require you to eat a decent amount of carbohydrates both to fuel training and keep your muscles’ glycogen (stored carbs) full. This will be essential to reaping the full benefits of the programs so a low-carb diet is not recommended.
You can also expect great pumps during training and should see visual changes fairly quickly due to the effect of the workouts shifting glucose into your muscle cells and away from body fat.
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A great option for de-loading from higher stress programs that I regularly use for myself and clients. It also works well to give local conditioning a bump before heading into a higher volume program.
This program also works well while traveling or when short on time, as these workouts only take around 30-40 minutes to complete and use mostly cables and basic equipment like leg extensions and leg curls.
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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).