How we train
Most coaching sites tell you they write 'personalised programmes' and then show you nothing. Below is an actual six-day plan issued to a MuscleMind client, published with their permission and with their name removed — every exercise, every set, every rep, exactly as they received it.
Step one
The single most common reason a programme fails is that it asked for five days from someone who has three. So the number of days you can genuinely commit to is the first thing that gets fixed, and the split is built to fit it.
| You can train | Your split becomes | |
|---|---|---|
| 1 day | Full Body | Everything trained in one session. Rare, but better than nothing. |
| 2 days | Upper / Lower | The minimum that still allows real progression. |
| 3 days | Full Body A / B / C | Three different full-body sessions, not the same one repeated. |
| 4 days | Upper / Lower / Push / Pull | Where most working professionals land. |
| 5 days | Push / Pull / Legs / Upper / Lower | Enough frequency to add real volume. |
| 6 days | Push / Pull / Legs ×2 | The split in the sample week below. |
| 7 days | PPL / Upper / Lower / Full Body / Active recovery | Only for people whose recovery genuinely supports it. |
Three days a week done properly beats five days a week abandoned in week two. If you tell me four and deliver two, that is not a discipline problem — it is a design problem, and I fix it in the next revision.
A real client week · six days
Written for a 33-year-old male client, 75.5 kg, 5'7", training in a full gym with no injuries or medical restrictions. His stated targets were strength, muscle gain, fat loss and digestion — all four at once, which is why you will see heavy compounds and conditioning finishers in the same week.
Chest + Shoulders + Triceps
FinisherPush-ups — 3 sets to failure
Back + Biceps
Abs
Heavy + Conditioning
FinisherTreadmill sprints — 30 sec sprint / 30 sec walk × 10 rounds
High volume
Abs
Detail work
FinisherFarmer Walk — 3 rounds
Conditioning finish to the week
Abs
FinisherCircuit × 3 rounds — Burpees 15 / Mountain Climbers 30 / Jump Rope 1 min
This exact week is not your week. It is what the system produced for one person with one set of constraints. Change the equipment, the available days, the injury history or the goal and the output changes with it — that is the entire point.
What the plan is built around
Not the number you would like to hit. The number you have hit for the last month.
A beginner gets fewer exercises and simpler progression. An experienced lifter gets neither.
Full gym, a bench and two dumbbells, or nothing at all. Programmes only use what you actually have access to.
If you have 40 minutes, the accessories get supersetted so the session finishes on time instead of being abandoned halfway.
Anything you declare at intake is worked around, with the substitution explained rather than silently swapped.
Morning and late-evening trainees get different pre- and post-session nutrition timing.
Days are named by weekday — “Monday – Push”, not “Day 1” — so the plan maps onto your actual calendar and you never have to work out which session is next.
Every line, every session
Every exercise you receive carries four numbers and a note. Tempo and rest are not decoration — they are the difference between a set that builds muscle and a set that merely happens.
Load progresses week to week. When the prescribed reps stop being hard, the weight goes up. That is the whole mechanism, and it is why the plan gets rewritten each cycle rather than run forever.
| Field | Example | Why |
|---|---|---|
| Exercise | Barbell Bench Press | Named, not “chest press variation” |
| Sets | 4 | Weekly volume, controlled |
| Reps | 8–10 | A range, so a bad day still counts |
| Tempo | 2-0-1 | Two seconds down, no pause, one up |
| Rest | 120s | Long enough to actually recover |
| Notes | Main lift | What matters on this movement |
The other half
Every plan ships with the same non-negotiables alongside the workout. These are the lines that actually decide whether the training week produces anything:
There is also a fixed morning routine that starts the day the same way regardless of what the training session is: warm water, cinnamon, soaked chia, lemon, turmeric and apple cider vinegar, before anything else. No claims are made for it beyond what it is — a consistent anchor that makes the rest of the day easier to hold together.
Apply, and we'll talk about whether this is right for you. If it isn't, I'll tell you.
