YOUR FREE GUIDE
Less guesswork.
Your next session starts here.
Watch the short introduction, download the split, and start with Day 1.
Download your free split
4-page PDF · Exercises, working sets and rep ranges
Open the PDF in your browser
01 / Open Day 1.
Start with the Push session. Read the exercise options, working sets and rep ranges before you train.
02 / Log what you do.
Write down your weights and reps. The guide explains when to make a small load increase while keeping execution consistent.
03 / Follow the rotation.
Complete Days 1–8 in order, including the two rest days, then start again at Day 1. It’s a cycle, not a Monday-to-Sunday timetable.
This is a general training resource, not individual coaching. Use the guide alongside instruction suited to your experience and circumstances.