Build size and strength in one program. This 8-week split starts with four weeks of hypertrophy-focused training, then shifts into four weeks of heavier strength work — so you add muscle and get stronger across every major lift, with every exercise, set, and rep laid out for you.

THE SPLIT
Monday: Push (Chest, Shoulders, Triceps), plus 30-minute treadmill
Tuesday: Pull/Legs (Back, Biceps, Legs), plus 30-minute treadmill
Wednesday: Cardio Day — 60 minutes on the treadmill (active recovery)
Thursday: Push (Chest, Shoulders, Triceps), plus 30-minute treadmill
Friday: Pull/Legs (Back, Biceps, Legs), plus 30-minute treadmill
Saturday & Sunday: Rest
Weeks 1–4 run the hypertrophy-focused "A" sessions; weeks 5–8 switch to the heavier strength-focused "B" sessions.

PRIMARY REP RANGE
Weeks 1–4 work mostly in the 6–10 rep range; weeks 5–8 go heavier, with the big lifts at 5×5.

WHO IT'S FOR
Intermediate lifters. You should be comfortable with barbell basics like the bench press and have some structured training experience — if you know your way around a gym, you can run this program.

EQUIPMENT REQUIRED
Access to a commercial gym: barbell, bench, dumbbells, cable machine, chest fly machine, lat pulldown, dip machine, preacher curl, leg extension and leg curl machines, EZ bar, and a treadmill. Built around the equipment at Planet Fitness and similar gyms.

TIME COMMITMENT
Lifting sessions run about 75–90 minutes, including 30 minutes on the treadmill. Wednesday cardio is 60 minutes on the treadmill.

CARDIO
LISS (low-intensity steady state): 30 minutes on the treadmill at the end of every lifting day, plus a dedicated 60-minute cardio day on Wednesdays.

WHAT YOU'LL LEARN
How to train for both muscle size and maximal strength across a push/pull + legs split; how to transition from hypertrophy rep ranges into heavier 5×5 strength work; and how to use steady-state cardio to support recovery without hurting your gains.

REST PERIODS
Rest 90 seconds to 2 minutes between exercises.

PROGRAM LENGTH
8 weeks

WHAT YOU GET WITH THE TRAINHEROIC APP
Your purchase includes full access to the TrainHeroic smartphone app (iOS and Android) — your program, your coach's programming, and your training data right in your pocket, wherever you train.

- Log every workout: record sets, reps, and weights as you train and build a complete training log
- Exercise demo videos with coaching points for every movement, so you train with confidence
- Track your progress: celebrate PRs, graph your gains, and monitor total volume lifted, total reps, and hours trained
- Built-in rest timers and training calculators keep you in your training flow
- View upcoming and past sessions on your training calendar, and move sessions when life happens
- Manage recovery with readiness insights
- See how your lifts stack up on global leaderboards