Blog · 7 posts
Programming: splits, blocks and deloads
Building a program that fits your week: splits, training blocks, deloads, repeating weeks, and honest reviews of the methods lifters run most.
Posts
How to pick a training split for 3, 4, 5 or 6 days a week
Pick the training split your week can actually hold, then count what it gives each muscle. Seven templates run through the app's weekly volume rules show where each one comes up short.
Guide · 10 min · November 4, 2026
Push pull legs program review: progression, volume and stalls
The best-known push pull legs program runs six days a week, adds load to one heavy lift every session and grows the rest with 8 to 12 reps. Here is the weekly volume it really produces, and where it stalls.
Deep dive · 8 min · October 27, 2026
GZCLP explained for lifters who log: tiers, stages, stalls
GZCLP runs three tiers of lifts and changes the set scheme, not the plan, when a lift stops moving. Here is how the stages work, how to log them, and how to read a stall from your own numbers.
Deep dive · 8 min · October 26, 2026
How often should you deload, and how do you know it is time?
Most lifters who train hard deload every 4 to 6 weeks. The better question is what to watch between them, because a calendar alone cannot tell you when fatigue is winning.
Answer · 5 min · October 26, 2026
How to deload: when to take one, what to cut and what to keep
A deload cuts sets and effort for about a week and keeps the lifts, the days and most of the load. Here is how the app plans one, when to bring it forward, and the easier option for when only volume needs to come down.
Guide · 9 min · October 26, 2026
Training blocks explained: hypertrophy, strength and deloads
A five-week hypertrophy block in the app starts at 3 reps in reserve, finishes at 1, and spends its last week at half volume. Here is what each of the seven block types asks of you, week by week.
Guide · 10 min · October 25, 2026
5/3/1 for hypertrophy: how to run it in a training log
Most 5/3/1 stalls are set on day one, when the training max comes from a lift the lifter remembers rather than a set they logged. Here is how to set it from an estimated 1RM, log the plus set, and use Boring But Big as back-offs.
Deep dive · 8 min · October 23, 2026