The Split

How I divided up my training

I’m currently follow the below workout split. Cycling through a different workout each morning. With around only 40-50 minutes each morning I do what I can. Avoiding stretching and other time wasters. And fitting in metabolic conditioning over lunch when I have a slot or a commute to work.

  1. Push Workout;
  2. Trunk Workout;
  3. Pull Workout;
  4. Lift Workout;
  5. Leg Workout;
  6. Metabolic Conditioning;

I typically do a below target weight warmup set of my primary workout and then move into a 5 set x 5 rep of my primary and then a secondary workout or combination there off.

I think of a Push Workout is any workout where you are pushing:

I think of a Trunk Workout is any workout where you are using your posterior chain1:

I think of a Pull Workout is any workout where you are pulling:

I think of a Lift Workout is any workout where you are lifting something above your head:

I think of a Leg Workout is any workout where you are using your legs and/or lower back:

i think of a Metabolic Workout is any workout where you are pushing into your anaerobic threshold2:

  • Bike Ride;
  • Run;
  • Stair Sprints;
  • HIIT Circuit;

Check out the The Strength Initiative for the other workouts.

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