6.4 Program Examples

Now that we’ve covered the theoretical framework behind program design, it’s time to see it in action. In this section, we present a few sample programs built using different training splits. Each example walks through exercise selection, volume distribution, and weekly structure for a specific client profile.

These are not cookie-cutter templates to follow blindly. Instead, they demonstrate how to apply the principles from the previous chapters, step by step, to create a program tailored to an individual’s goals, preferences, and schedule. Pay attention to the reasoning behind each decision, as that is far more valuable than the specific exercises chosen.

The following splits are covered:

• 6.4.1 Full Body — A full-body approach spread across 2–3 sessions per week.
• 6.4.2 Upper/Lower — A 4-day upper/lower split.
• 6.4.3 Torso/Limbs — A 4-day torso and limbs split.
• 6.4.4 Anterior/Posterior — A 4-day anterior and posterior chain split.
• 6.4.5 Push/Pull/Legs/Upper/Lower — A 5-day rotation combining push, pull, legs, upper, and lower sessions.
• 6.4.6 Push/Pull/Legs ×2 — A 6-day rotation repeating push, pull, and legs twice per week.