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 free 12-week Beginner Programme includes three workouts a week and is based on the system of ‘progressive overload’; helping you build a foundation of strength, before going on to build muscle – fundamental for a toned, healthy body.

The free 13-week Intermediate Programme includes four workouts per week and is designed for those who have already been training consistently with weights at least twice a week.

13 week plan

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.