There are three key elements to the SPLIT programme; strength, performance and interval training. These elements are brought together to help you meet your fitness goals.

The SPLIT programme focuses on strength training for building muscle tone and definition, interval training for cardiovascular fitness, and performance and technique in order to ensure that you are getting the most out of each workout.

The free downloadable strength training sessions will take no longer than 60 minutes to complete – while the recommended cardio sessions can be completed in 20-25 minutes. 

The downloadable SPLIT programme includes three workouts a week for 12 weeks and is based on the system of progressive overload, which is designed to help you build a toned physique. It enables participants to build a foundation of strength, before going on to build muscle (fundamental for a toned body), while also improving cardiovascular fitness.

The programme can be used by both beginners and intermediate trainers, but it does assume participants are fit to undertake exercise and have no underlying medical conditions that could be worsened by physical activity. We always advise that everyone consults a medical professional before undertaking a new programme of exercise and gets a thorough introduction to all gym equipment before starting.

While the downloadable programme covers 12 weeks, we advise that workouts continue to be incorporated into a weekly routine beyond the end of the programme, to maintain a healthy lifestyle and fitness levels. As such, programme cards 2-4 can be cycled and used beyond week 12.

Download: Programme card one: Week 1-3 
Building a foundation
Download: Programme card two: Week 4-6 
Beginning your build
Download: Programme card three: Week 7-9
Gaining strength: Keep challenging
Download: Programme card four: Week 10-12
Develop and define


We welcome comments and feedback on the SPLIT programme. So please do get in touch at with suggestions.


Please read the terms and conditions for participating in the SPLIT programmes or using the SPLIT website.