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Version 1.05

Language: English

Area of Focus: Strength/Hypertrophy(Muscle) for men

Cardio: Built-In, Basic Cardio(15 min a week)

Training Frequency: 4-5 times a week (4 Recommended)

Experience Level: Basic Training Level 3

General Description:

This Workout Program is meant for men, who has more than half a year of experience, in doing training/workouts at gym, with resistance/weights, and has learned some techniques with free weights.

Program will be executed mostly on free weights, but some of the workouts use machines. Program includes video instructions on how to perform each exercise.

Important: Safety, Basic level training.


Recommendations: Visit gym 4 times a week, 4 Different days. For example monday, tuesday, thursday and friday, having at least one day off, after each day when training legs. 

This program is optimal after 6 months from the very beginning of your gym journey, and is also suitable for your continuous yearly training, to have good strength and muscle growth and then maintaining it.


PT Special Recommendation: This is a very good basic 2 split gym program for most people.


Program is in excel format ".xlsx" and it is recommended to save it in your google drive, of where it is easy to access with your phone, and also easy to print out, for book keeping, using pen and paper method.

Program has built-in fields for book keeping, when printing it out.

Recommendation is to print out in 2-sided, as the programs have more than one type of training days.

Phase 5 Men Basic Training Split 2 English V1.05

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