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Training Splits
Programming for Everyday Athletes
The right program is the difference between training that moves you forward and training that just makes you tired. Programming provides structure, progression, and purpose so your effort in the gym actually translates into results you can see and feel.
The 5-Step Programming Process
This is my anchor explainer on programming. I break down the exact framework I use when building programs for athletes, busy dads, and hybrid competitors alike. If you want the full system in one sitting, start here.
Overview
Your training split is the skeleton of your program. It’s how you organize training stress across the week — which days you lift, what you train on each day, and how you recover in between. The right split doesn’t just maximize results, it keeps you consistent by fitting into your lifestyle.
Research shows hypertrophy and strength gains are primarily driven by total weekly volume and frequency, not the exact split (Schoenfeld et al., 2019). That means both a push/pull/legs routine and a full-body 3x/week plan can work — as long as volume and recovery are managed.
Practical Takeaways
- Match your split to your weekly schedule, not the other way around.
- Prioritize movement patterns (push, pull, hinge, squat, carry) rather than just body parts.
- Full-body 3–4x/week is usually best for busy everyday athletes.
- Advanced athletes may benefit from more specialized splits (upper/lower, PPL).