My 3 & 4-Day Splits

Kit shares two weekly workout layouts: three full-body days or four upper- and lower-body days.

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A full-body week in just three days
Hit every muscle group in three sessions, so a busy week never knocks you off track.
A four-day upper/lower split
Ready for more? Know exactly which days train which muscles, all week long.
The moves to fill each day
Example exercises and the movement patterns behind them, for the gym or at home.

General fitness education. Adjust exercise to your ability and seek qualified advice when you need individual guidance.

Kit shares how he got stronger, what a typical day of eating looked like, and the habits that helped him stay consistent.

A handy companion for getting ready for that first trip to the gym.