The Half split offers the benefit of having all the leg work in one day. This is especially valuable when limited to home exercises because many of the lower body exercises overlap, making it hard to separate quads, hamstrings, and glutes from each other on different days. This system is driven by frequency more than volume. If you want more volume, you should consider trying the Push, Pull, Legs Home Hypertrophy Program. The exact frequency will depend on how you set up the off days and weekly schedule. Remember when choosing a higher frequency split to be more conservative on volume to start.
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Mobile Friendly
Workouts are mobile-friendly and formatted to easily reference your workouts.
Exercise Substitutions
Exercise substitutions provided to fit your equipment and needs.
Exercise Videos
Exercise setup, execution, and videos are linked right in your workout for quick reference.
| For You If |
|---|
| You are training at home |
| You have limited access to equipment |
| Your goal is muscle gain or transformation |
| Not For You If |
|---|
| You have access to a full gym |
| You don't have at least resistance bands or a suspension system |
| You plan to train more than 5x/week |
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Please log in to access the menu.
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).