This is a more advanced version of a systemic workout to upgrade your overall conditioning and also works well for fat loss to improve body composition.
The split is half-body, meaning that you’ll train half of your muscle groups on one day and half on the other. AKA 2-day split. The volume per workout is relatively lower which allows you to recover faster and train more frequently. It is the ability to stimulate large volumes of muscle tissue frequently that has great benefit for fat loss goals.
The format of the workouts puts the smaller muscle groups at the beginning so you can focus all the energy you have left on your larger movements at the end to really push yourself. This allows you to have an overall higher intensity across all the sets since the fatigue from smaller muscle groups shouldn’t limit your output on the larger muscle groups.
The goal here is to stimulate a lot of muscle tissue and increase the density of work to create a systemic effect. These workouts will feel much different than other stimuli. Failure will be due to fatigue of your cardiovascular system and your liver’s ability to process large quantities of lactic acid rather than failure of a single muscle group due to local fatigue.
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 while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Videos
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| You want to improve body composition |
| You want to improve conditioning and stamina |
| You enjoy training a muscle >1x/week |
| You want to work on recovering faster |
| Not For You If |
|---|
| You cannot train at least 3x/week |
| You're currently struggling with getting quality sleep |
| You aren't able to do some super sets |
| Day | Workout |
|---|---|
| 1 | Delts / Triceps / Calves / Chest / Quads |
| 2 | Delts / Biceps / Abs / Lats / Hamstrings |
| 3 | OFF DAY |
| 4 | Delts / Triceps / Calves / Chest / Quads |
| 5 | Delts / Biceps / Abs / Lats / Hamstrings |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Delts / Triceps / Calves / Chest / Quads |
| 9 | Delts / Biceps / Abs / Lats / Hamstrings |
| 10 | OFF DAY |
| 11 | Delts / Triceps / Calves / Chest / Quads |
| 12 | Delts / Biceps / Abs / Lats / Hamstrings |
| 13 | OFF DAY |
| 14 | OFF DAY |
| Day | Workout |
|---|---|
| 15 | Delts / Triceps / Calves / Chest / Quads |
| 16 | Delts / Biceps / Abs / Lats / Hamstrings |
| 17 | OFF DAY |
| 18 | Delts / Triceps / Calves / Chest / Quads |
| 19 | Delts / Biceps / Abs / Lats / Hamstrings |
| 20 | OFF DAY |
| 21 | OFF DAY |
| 22 | Delts / Triceps / Calves / Chest / Quads |
| 23 | Delts / Biceps / Abs / Lats / Hamstrings |
| 24 | OFF DAY |
| 25 | Delts / Triceps / Calves / Chest / Quads |
| 26 | Delts / Biceps / Abs / Lats / Hamstrings |
| 29 | OFF DAY |
| 28 | OFF DAY |
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.
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
Exercise Order for Higher Average Intensity
Training small muscle groups first allows for greater average intensity across the workout as it will not take away from work capacity later in the workout compared to the inverse