Workout splits explained

{{whyLabel}}: High-intensity resistance training places significant stress on the cardiovascular and musculoskeletal systems.

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• Schedule an appointment with a sports physician or GP.
• Discuss pre-existing conditions (hypertension, joint issues, or metabolic disorders).
• Perform a stress ECG if you are over 35 or returning from a long break.

{{doneWhenLabel}}: Medical clearance for heavy lifting is obtained.

{{whyLabel}}: Your goal determines the volume, intensity, and frequency of your split.

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• Choose Hypertrophy (Muscle Growth) if you want aesthetic changes (requires 10–20 sets per muscle/week).
• Choose Strength if you want to lift heavier (requires lower reps, higher intensity, e.g., 3–5 reps).
• Choose General Health if you have limited time (2–3 sessions/week).

{{doneWhenLabel}}: One primary goal is documented.

{{whyLabel}}: Certain splits like PPL require more variety, while Full Body can be done with minimal gear.

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• Check for Compound Gear: Power rack, barbell, and weight plates.
• Check for Isolation Gear: Adjustable dumbbells, cable machines, or resistance bands.
• If training at home, ensure you have a sturdy bench and floor protection.

{{doneWhenLabel}}: List of available equipment is finalized.

{{whyLabel}}: Ideal for beginners or those training 2–3 days/week. It maximizes frequency for skill acquisition.

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• Schedule 3 non-consecutive days (e.g., Mon/Wed/Fri).
• Focus on 1 exercise per major group: Squat (Legs), Bench Press (Push), Row (Pull).
• Perform 3×8–12 reps with 90s rest.

{{doneWhenLabel}}: A 3-day schedule is marked in your calendar.

{{whyLabel}}: Best for those training 4 days/week. It balances volume and recovery perfectly.

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• Schedule 2 Upper and 2 Lower days (e.g., Mon/Tue/Thu/Fri).
• Upper: Bench, Rows, Overhead Press, Lat Pulldowns (3×8–12, 90s rest).
• Lower: Squats, Deadlifts, Leg Curls, Calf Raises (3×8–12, 90s rest).

{{doneWhenLabel}}: A 4-day schedule is established.

{{whyLabel}}: Ideal for 6 days/week training to maximize hypertrophy through high volume.

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• Push: Chest, Shoulders, Triceps.
• Pull: Back, Biceps, Rear Delts.
• Legs: Quads, Hamstrings, Glutes, Calves.
• Perform 3×8–12 reps, 60–90s rest.

{{doneWhenLabel}}: A 6-day high-volume schedule is planned.

{{whyLabel}}: Increases core temperature and joint lubrication to prevent injury.

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• 5 mins light cardio (Zone 2: 60-70% Max HR).
• Dynamic stretches: Leg swings, arm circles, cat-cow.
• Specific warm-up: 2 sets of the first exercise with 50% of working weight.

{{doneWhenLabel}}: Body feels warm and joints move freely.

{{whyLabel}}: Compound lifts (Squats, Deadlifts) are the foundation of every split but carry the highest injury risk.

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• Squat: Keep chest up, hips back, knees tracking over toes. Avoid 'butt wink'.
• Deadlift: Neutral spine, bar close to shins, drive through heels. Avoid rounding the back.
• Bench Press: Retract scapula, feet flat, controlled eccentric phase.

{{doneWhenLabel}}: All sets completed without technical breakdown.

{{whyLabel}}: Aids in parasympathetic nervous system activation and long-term flexibility.

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• 5 mins slow walking or light cycling.
• Static stretching: Hold each for 30s (Hamstrings, Hip Flexors, Chest).
• Use a foam roller on tight areas like lats or quads.

{{doneWhenLabel}}: Heart rate returned to baseline; muscles feel relaxed.

{{whyLabel}}: Muscles only grow when forced to adapt to increasing stress.

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• Weight: Add 1–2.5kg to compound lifts every 1–2 weeks.
• Reps: If you hit the top of your rep range (e.g., 12), increase weight next session.
• Sets: Increase from 3 to 4 sets for lagging muscle groups after 4 weeks.

{{doneWhenLabel}}: Logbook shows an increase in at least one variable per exercise.

{{whyLabel}}: Prevents overtraining and allows connective tissue to recover.

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• Every 4–8 weeks, reduce all weights by 30–50%.
• Keep the same exercises and split, but focus on perfect form and speed.
• Do not go to failure during this week.

{{doneWhenLabel}}: One week of reduced intensity completed.

{{whyLabel}}: This book provides the definitive technical guide for the fundamental barbell lifts used in all splits.

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• Focus on the chapters regarding Squat and Deadlift mechanics.
• Apply the 'cues' mentioned to your next training session.
• Understand the 'Novice Effect' and why linear progression is key.

{{doneWhenLabel}}: Core lifting principles from the book are understood.