Training & cardio

Coach Hub

06 · Client setup

3–5 gym sessions a week, unless they need fewer or want more. Any extra days beyond 5 are cardio or core.

Hypertrophy-based for every client unless stated otherwise, built around their goals, focus areas and experience.

Pick a base split, then adjust volume, exercise selection and intensity. Got another split idea that suits them? Use it.

MMaleFFemaleM/FEither

3 day

Full Body x3M/F

Upper / Lower / UpperM

Lower / Upper / LowerF

Upper / Lower / Full BodyM/F

4 day

PPL + UpperM

PPL + Full BodyM

Upper / Lower x2M/F

Glutes, Upper, Full Lower, Full BodyF

Lower, Upper, Lower, Glutes & BackF

5 day

PPL + Upper / LowerM

PPL + Anterior / PosteriorM

PPL, Chest & Back, ArmsM

PPL (2 focus areas) + remainderM

Glutes, Upper, Quads & Glutes, Upper, Hams & GlutesF

Lower / Upper / Lower / Upper / LowerF

Upper / Lower / Upper / Lower / Full BodyF

Starting point

10,000 steps a day.

Adding cardio

StairMaster is the default, added at the first check-in. Only substitute it if the client can't do it.

DPperformance Coaching · Internal