Split: Total Body
Frequency: 3x/week
This total body split trains is a 10-week progression focused on mechanical tension for muscle gain and improving body composition.
Due to the high frequency, not every exercise will be taken to failure in each workout. Stopping some exercises 1-2 with reps in reserve (RIR) before failure will allow quicker recovery between sessions and better performance week to week.
This program is best suited if you can only train 3 times per week on non-consecutive days.
Workout 1
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Workout 2
Off
Workout 3
Off
Off
The first week is designed to get you used to the movement patterns before ramping up the volume and intensity across the following weeks. This helps to minimize soreness and improve recoverability as you adapt to a new program. This program best suits novice trainees with less than 2 years of training experience.
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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).