The SPLIT Fitness Intermediate Programme is designed to help you build a strong body, while increasing muscle definition and cardiovascular fitness.

The programme is designed for those who have been training regularly with weights (at least twice a week) and would like to take their training to the next level; building strength and muscle definition.

The programme – which follows the same structure as the 12-week Beginner Programme – includes four resistance-training sessions per week for 12 weeks, two for upper body and two for lower body, and one ‘deload’ week. This deload week includes three much lighter sessions, which will give your body a chance to recover from the previous 12 weeks of progression.

The 13-week Intermediate Programme includes:
  • Four workouts per week: two for upper body and two for lower body.
  • Sessions generally last between 60 and 80 minutes.
  • Recommendations for two cardiovascular sessions per week.
  • An introduction to setting your own goals and choosing your weight levels.

The whole plan is available to download for FREE.


13 week plan

Who is the programme for?

The programme is designed for intermediate trainers who are able to commit to four gym sessions per week. It does assume some prior knowledge of resistance training and is designed for those who have been lifting weights at least twice a week over a six month period. 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 programme covers 13 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, weeks 2-13 can be cycled and used beyond the end of the 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.