Workout-split

A full weekly training split built for beginners and intermediate lifters. Know exactly what to do every session, how heavy to go, and when to add weight. You'll need access to a gym or a home setup with barbell, dumbbells and a rack.

It includes:

• Full weekly split with every session laid out
• Main lifts plus alternatives for standard gym equipment
• Set, rep and RPE targets for each movement
• Clear progression rules so you always know when to add weight
• A short warm-up routine and how to run the split long-term

This is a training plan, not a nutrition guide — pair it with the Shredding Guide if fat loss is the goal.

You will get a PDF file.