My Workout Split
The exact training routine I've been using for the past year. Every exercise, set, rep, and progression strategy , laid out for you to follow. No guesswork, no wondering "what should I do today."
Why This Split
A Year of Testing. One Winning Split.
My first year lifting, I wasted so much time jumping between PPL, Upper/Lower, and Bro Splits. I'd do a program for 3 weeks, get bored, and switch. Zero results.
Then I committed to testing one split at a time for a full 12 weeks each. I tracked everything , strength gains, muscle measurements, how I felt. Most splits were decent. This one was different. It let me hit everything twice a week without burning out, and every muscle group actually grew.
It's the exact routine that built my current physique. Not some theory I read online , this is what I actually do, day in and day out.
What You Get
Everything Laid Out For You
No guesswork. Just follow the plan.
Full Weekly Split
The exact day-by-day training schedule I follow. Every session planned out so you never have to guess.
Hit Everything 2x/Week
Optimal frequency to maximize muscle growth. No body part gets left behind with this structure.
Exercises, Sets & Reps
Every exercise listed with exact sets, reps, and rest periods. Just follow the plan.
Progressive Overload
Built-in progression strategy so you keep getting stronger and building muscle week after week.
Training Tips
The most valuable lessons I learned through a year of experimenting with different splits.
Discord Community
Get access to the private community for questions, form checks, and accountability.
This split is included in The Pectus Guide
Get this workout split plus pectus-specific exercises, posture correction, breathing routines, and confidence tips , all in one complete guide.
See The Pectus GuideQuestions
Frequently Asked
It's a 6-day split that hits every muscle group twice per week with optimal volume. After testing PPL, Upper/Lower, and other structures for a full year, this is what produced the best results.
Yes. The exercises, sets, and reps are all clearly laid out. If you can get to a gym 6 days a week, you can follow this program regardless of experience level.
Access to a standard gym with dumbbells, barbells, cables, and basic machines. This is designed for gym training, not home workouts.
This is my general training split for building an impressive physique. For pectus-specific exercises and posture work, check out The Pectus Guide which includes this split plus much more.
Stop Guessing. Start Growing.
Get the exact split that built my physique. Follow it, stay consistent, and the results will come. I promise.
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