Programme
SP Three-Day Split
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
For lifters past the beginner stage who can train three days a week. One upper day, one lower day and one full-body day, so each main lift comes up every week and most muscles are trained twice.
Upper
- Bench Press — 4 × 6
- Barbell Row — 4 × 8
- Overhead Press — 3 × 8
- Lat Pulldown — 3 × 10
- Lateral Raise — 3 × 15
- Superset: Barbell Curl / Tricep Pushdown — 3 × 12
Lower
- Squat — 4 × 6
- Romanian Deadlift — 3 × 8
- Leg Press — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Full Body
- Deadlift — 3 × 5
- Incline Dumbbell Press — 4 × 8
- Pull-Ups — 3 × AMRAP
- Walking Lunge — 3 × 10 per leg
- Face Pulls — 3 × 15
- Superset: Hammer Curl / Overhead Tricep Extension — 2 × 12
Add a small amount of weight or a rep when you completed every set of a lift with good form. Miss reps on a lift two sessions running and drop that lift's weight by about 10%; if most lifts stall in the same week, take an easier week with one set fewer on each line, then carry on. Keep a rest day between sessions, and if your week opens up to four days, SP Upper / Lower trains the same main lifts with more volume.
The list
New kit, new programmes and training content, sent when there is actually something to say. No weekly nothing-emails.