Overview

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.

Suggested Training Schedule

Workout 1
Off
Workout 2
Off
Workout 3
Off
Off

Coach's Notes

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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