Split: Half Body
Frequency: 3-4x/week
This program super-sets larger muscle groups with smaller ones for an intermediate level systemic conditioning stimulus. This is a great option to prepare yourself before eventually progressing to the Systemic Back Load programs.
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 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.
Workout 1
Workout 2
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Workout 3
Workout 4
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Pairing up non-competing muscle groups with relatively short rest intervals is a great way to challenge your cardiovascular and cardiorespiratory systems. We are trying to train a large volume of muscle tissue with significant tension in a condensed time period.
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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).