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Body-Part Split Program

A 5–6 day "bro split" that dedicates each session to one or two muscle groups at high per-session volume and once-weekly frequency — for advanced bodybuilders with the recovery to use it.

Linked from 29 other topics — read it →
Most connected topics
  1. 02Systems of Resistance Training — Overview27 connected topics
  2. 03Building a Baseline Assessment Battery25 connected topics
  3. 04At-Home / Minimal-Equipment Program23 connected topics
  4. 05Movement-Pattern Balance22 connected topics
  5. 06Muscle Hypertrophy Program22 connected topics
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Programming
Body-Part Split ProgramA 5–6 day "bro split" that dedicates each session to one or two muscle groups at high per-session volume and once-weekly frequency — for advanced bodybuilders with the recovery to use it.
Training Systems
Systems of Resistance Training — OverviewA hub listing the named methods of arranging sets, loads, and exercises — most arose from the trial-and-error of lifters rather than from controlled research, and each is a different way to vary intensity and volume.
Assessment
Building a Baseline Assessment BatteryAssemble a screen-first set of tests covering each fitness component relevant to the client's goals, run them in a fatigue-aware order, and record everything to seed the goal→program engine.
Programming
At-Home / Minimal-Equipment ProgramA full-body plan that covers every movement pattern using bodyweight, bands, and a pair of adjustable dumbbells — built so progression doesn't depend on a loaded barbell.
Programming
Movement-Pattern BalanceA checklist of fundamental human movement patterns — and the rule to balance opposing ones — so a program builds a complete, injury-resistant body rather than a lopsided one.
Programming
Muscle Hypertrophy ProgramA moderate-rep, volume-driven plan training each muscle ~2×/week with progressive overload near (but not always to) failure, supported by a slight calorie surplus and adequate protein.
Equipment
Home Gym (Budget Tiers & What to Buy First)Training at home trades equipment variety for unbeatable convenience and no recurring fees — and you can cover almost any goal by buying in tiers, prioritizing versatile, space-efficient gear first.
Calisthenics
Push-Pull-Legs Bodyweight SplitAn intermediate split grouping push days, pull days, and leg days — run 3 or 6 days/week — that allows more volume per pattern and a skill slot up front.
Programming
Push / Pull / Legs (PPL) ProgramA split that groups the body by function — pushing muscles, pulling muscles, legs — run 3 or 6 days a week, giving balanced coverage and (at 6 days) ~2× frequency.
Balance
Dynamic Warm-Up (Mobility-as-Training)A pre-activity routine of active, moving drills that take joints through increasing range while raising temperature and priming the nervous system — building usable mobility, unlike a static hold-and-relax stretch.
Programming
Upper / Lower Split ProgramA four-day split alternating upper-body and lower-body sessions, giving each muscle ~2× weekly frequency — the balanced default for intermediates with four days.
Programming
Beginner Full-Body ProgramA simple 3-day-a-week full-body plan of basic compound lifts with near-session load progression — the highest-leverage program for someone in their first months of training.
Programming
General Fitness / Health ProgramA balanced weekly plan that meets ACSM's public-health targets — aerobic + resistance + flexibility + neuromotor — for someone whose goal is overall health, not a specific performance peak.
Programming
Fat-Loss ProgramA resistance-led plan inside a moderate calorie deficit, with adequate protein and added cardio, designed to lose fat while keeping the muscle you have.
Programming · 2 min readBody-Part Split ProgramA 5–6 day "bro split" that dedicates each session to one or two muscle groups at high per-session volume and once-weekly frequency — for advanced bodybuilders with the recovery to use it.
Cardio · 2 min readCardio for Fat Loss vs. FitnessTraining to *get fitter* and training to *lose fat* are different jobs — fitness is driven by intensity and progression, while fat loss is driven by total energy balance, so the best cardio choice depends on the goal.
Nutrition · 2 min readPlant-Based, Vegetarian, and Vegan DietsWell-planned plant-based diets are healthy and adequate at every life stage, but require attention to B12, iron, zinc, calcium, vitamin D, omega-3, and protein quality.
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