Feeling lost with terms like PPL, Upper-Lower and Bro-Split? No worries, all of us entered the gym for the first time having no idea what all these are or mean. You'll get the hang of it in no time, but if you are unsure how to organize your workouts, whether you are new to lifting or simply prefer to leave the thinking up to us, our Recovery split is a great way to start.
How does it work?
- The Recovery split's goal is to give you balanced workouts every week.
- This means it keeps coming back to the muscles you have trained least recently and that are recovered enough to train, so you get more frequency with slightly less volume per session than a traditional split.
- Of course, this depends on your weekly goal - if you set it to 2 workouts per week, you can expect our AI to give you two almost full-body workouts. On the other hand, if your weekly goal is 4-5 times/week, the AI will target three muscle groups per workout, one large and two smaller ones, and quite often adds a fourth muscle on top. You can check THIS to learn how to set your goals.
- The Recovery split considers your muscle fatigue, targeting recovered muscles.
- It is based on a sophisticated and advanced algorithm taking into account some of the most recent studies on workout frequency and volume to get you the best results.
Who is it for?
This split is actually great for many people, including:
- Users new to weightlifting, learning the essential exercises and how to properly execute them.
- Users having a less structured weekly schedule and always working out on different days, different times etc.
- Users craving something different, more dynamic, non-typical and less predictable.
- Users expecting a workout routine that adapts to them in real-time.
One of a kind
It's truly unique, because:
- With other splits, your weekly plan is set in stone once generated. For example: if you have a PPL split and on your Push day you finish your session without doing the triceps, the upcoming workouts in that week won't change. You have a fixed split and doing triceps on the other days is a no-no.
- But with the Recovery split, you have ultimate flexibility! If, for example, today you get a session that includes triceps but you have to cut your workout short and don't do the triceps, the AI will compensate for that in your next workouts. Remember, it always reaches for the muscles that have gone longest without work and are recovered enough to train.
- Traditional splits will group your lower body muscles in one session. The Recovery split doesn't consider your legs as a single unit. It's common to think of a "Leg day". But think of it this way: you don't have an "Arm day". The Recovery split approaches your legs with the same logic. So, you might see quads in one workout and hamstrings in another.
Go ahead and give it a try!