Training splits are formatted as an excel spreadsheet exported as a pdf file. Each split includes specific exercises and rep schemes, replacement options for every single exercise, as well as cues on how to properly perform each exercise in order to stimulate the intended muscle group. Each split also includes a written philosophy on how to make the most of your training sessions, how to effectively progressive overload, as well as how to properly plan out your rest days
Explore the various training split options that I have personally spent years developing and optimizing for best results. I understand that everyone has different lifestyles and schedules, which is why I have developed three different training plan options.
Ideal if you are able to train 5-6 days per week, and are potentially looking to focus on weak points. Leg days are split between hamstring focused and quad focused Generally suited for intermediate to advanced lifters.
Ideal if you are able to train 4-5 days per week, and are not concerned with weak points. Generally suited for lifters of all experience levels.
Ideal if you are able to train 3-4 days per week, and are not concerned with weak points. Lower days are split between hamstring focused and quad focused. Upper days are split between push focused and pull focused. Generally the best option for beginner lifters, but also effective for all levels of experience.