Split: Push / Pull / Legs
Frequency: 3-4x/week
This program can be a great choice if you are physically active outside of the weight room (whether thats MMA, marathons, rock climbing, or anything else) and you still want to build muscle without ‘overdoing it’ and with limited training days to dedicate to the gym.
We’ll focus on stable high-output exercises to minimize fatigue in stabilizing muscles that you may need in your weekly activities.
This is a great option to focus on consistent progressive overload from week to week since we’ll only be updating the training variables once in the middle of the program. The mid-program update will help progress you towards higher intensity that will carry over to subsequent programs as you continue to build strength in your primary movement patterns.
We’ll start off each workout with your target movements and muscles for the day so you can focus on progressing your strength and performance in those exercises.
Then we’ll move to more high-output exercises to continue focusing on hypertrophy.
We’ve set up super sets that should be easy to accomplish even in a busy gym (IE cables only, DBs only).
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).