Alex’s Preferred Workout Split

Alex gets asked frequently about his weekly training split. He has experimented with bro splits, push-pull-legs, and upper-lower routines.

His current favorite is a push-pull-leg upper-lower split. This allows him to hit each muscle group twice a week with high intensity.

This split aligns well with high-intensity training principles, providing sufficient frequency, recovery, and progressive overload for optimal growth.

Push Day: Chest, Shoulders, Triceps

The first day is a push day targeting chest, shoulders, and triceps. Alex adjusts exercises based on his personal strengths and weaknesses.

For example, since his chest is strong, he focuses more on shoulder development. Typically, he does one exercise for chest, two to three for shoulders, and two to three for triceps.

Each exercise includes two working sets taken to failure. This keeps the session intense while maintaining manageable volume.

Pull Day: Back, Biceps, Rear Delts

The second day is a pull day, emphasizing back, biceps, and some rear delt work. Alex typically selects three exercises for back and two for biceps.

All exercises are performed with two working sets taken to absolute failure. This ensures full stimulation of the muscles while keeping intensity high.

Rear delts are included lightly as part of back-focused training, complementing overall upper body balance.

Leg Day: Quad-Focused

The third day targets the legs, primarily focusing on quads. Exercises are chosen to maximize engagement of the front leg muscles.

Alex performs high-intensity working sets to failure, following the same principles as upper body days.

This ensures lower body muscles grow in proportion to the upper body while adhering to HIT principles.

Upper Body Day: Full Upper Focus

The fourth day is an upper body session covering chest, back, biceps, triceps, and shoulders. Exercise selection balances strong points with weaker areas.

Typically, he performs one exercise for strong muscles and two for weaker ones to ensure balanced development.

Each exercise follows the high-intensity principle: two working sets taken to failure for optimal muscle stimulation.

Lower Body Day: Hamstring and Posterior Chain Focus

The fifth day emphasizes the posterior chain, including hamstrings, glutes, and calves. This complements the quad-focused leg day.

Two working sets are performed per exercise, following HIT principles of intensity over volume.

This approach ensures balanced lower body development while minimizing risk of overtraining.

Rest and Recovery Approach

Alex does not schedule fixed rest days. He listens to his body, taking a day off when feeling fatigued, lethargic, or under-recovered.

Rest decisions are influenced by sleep quality, nutrition, and overall energy levels. Beginners may require more structured rest, but experienced trainees can adapt based on feel.

This flexible approach aligns with high-intensity training philosophy: maximize effort when ready, and rest when necessary.