The FREE SPLIT Fitness Beginner Programme is designed to help you build a strong body. It includes three resistance-training sessions per week and recommendations for two cardio sessions.

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

The strength training sessions will take no longer than 80 minutes to complete – while the recommended cardio sessions can be completed in 20-40 minutes depending on where you are in the programme. 

The 12-week Beginner Programme includes:
  • Three resistance workouts per week.
  • Sessions generally last between 60 and 80 minutes.
  • Recommendations for two cardiovascular sessions per week.

The programme is divided into four plans of three weeks each and is available to download for FREE.

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Who is the programme for?

While the programme can be used by both beginner and intermediate trainers who are able to commit to three gym sessions per week, it does assume some prior knowledge of basic lifts. It also assumes participants are fit to undertake exercise and have no underlying medical conditions that could be worsened by physical activity. We recommend that you consult a medical professional before undertaking any new programme of exercise and get a thorough introduction to all gym equipment before starting.

What happens when I finish the programme?

Even though the downloadable programme covers 12 weeks, we advise that workouts continue to be incorporated into your weekly routine beyond the end of the programme to maintain a healthy lifestyle and fitness levels. As such, programme cards two-four can be cycled and used beyond week 12. Programme card one should be skipped after the first 12 weeks, unless you are starting the programme again after a period of inactivity.

Alternatively, once you feel comfortable with the programme, you could move on to the 13-week Intermediate Programme.


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. Images for programmes: Morgan Hjelm, Tyler Nix,Victor Freitas and Tammy Gann on Unsplash.