Guides
Training guides
Long-form, sample schedules included. Written to be the last thing you need to read on the subject.
Workout Splits: How to Pick the One Your Week Can Survive
A split is a filing system for your week, not a programme. Here is the number it really controls, and how to choose between three, four, five and six days.
Read the guide →The 4 Day Workout Split: Upper/Lower, and Why It Beats the Alternatives
Four days is where the arithmetic works out perfectly. Two upper days, two lower days, every muscle trained twice, and nothing over an hour.
Read more →The 5 Day Workout Split: Two Layouts That Are Not the Bro Split
The body does not divide into five, which is why most five day splits end up as a bro split. Here are two layouts that solve the awkwardness properly.
Read more →The 6 Day Workout Split: Push/Pull/Legs Twice, and Who Should Wait
Six days is not for doing more work. It is for slicing the same work thinly enough that every set stays sharp. Here is the week, and the honest entry requirements.
Read more →Workout Splits for Muscle Growth: The Split Matters Less Than You Think
Volume, effort and overload grow muscle. The split just decides whether hitting those three is easy or a fight. Here is how to pick one on that basis.
Read more →A Workout Split for Weight Loss: Keep the Weights, Cut the Sets
Food creates the deficit. Training decides whether what you lose is fat or muscle. Here is what to change in a cut, and what to leave completely alone.
Read more →Or let Pocket Fit AI build your personalised split in 60 seconds
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