Training split structures

Training structures

Weeks 1-4 1^st phase

Weeks 5-8 2^nd phase

Weeks 9-12 3^rd phase

(phases in a 12 week training plan)

Weeks 1-6 progressive overload (70-100% 1rpm)

Week 7 de-load (50-60% 1rpm)

Weeks 8-13 progressive overload (70-100% 1rpm)

Week 14 de-load (50-60% 1rpm)

(de-load every 7^th training week)

Aim to do at least 3x training sessions doing challenging movements using moderate to hard weight loads.

Common Training splits

Ultimately there is no one perfect way to train. Everybody has different schedules, commitments, energy levels and goals. A great rule is to train the muscle again once it stops aching. So that may be 48 hrs or 150 hrs. keeping routines fluid is the most suitable way to train.