SPLIT Workout Tips

Get the best, most intense workout you've ever had, in less time!

Before Your SPLIT Workout

Warm up! All you need is 2-4 minutes to warm up the muscle groups you intend to work out.

  • Do things like neck rolls, shoulder circles, jumping jacks, foam rolls (calves, quads, glutes, upper back, and lats), lunges, high-knee kicks, jump rope, etc.
  • Do a few sets of the exercieses you intend to do with low weight.
  • Never, NEVER, work out cold muscles.
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During Your SPLIT Workout

SPLIT Workout uses timers to keep you focused on your exerciese. If you're doing normal A/B split workouts where you lift to failure every set, you can use the "Rest Timer" to manage your breaks between sets. Otherwise, our default timer is for the EDT (Escalating Density Training) workouts. With EDT you try to do as many reps as possible within a timed block. Here's how it works:

  • By default, you start with two 10 minute blocks (you can adjust the block time in the app settings).
  • Each timed block consists of two oposing exercises (i.e push and pull, bench press and cable rows, or upper and lower body exerciese). Aim to do both with the same effort. If you bench press for 4 reps, adjust the cable row weight so you can achive about 4 reps with the same effort.
  • Start with a weight thats about 70% of your max.
  • Don't lift to failure. Especially not at the begining of the block. For example, if your failure is at the 7th rep, stop at the 4th. It's not about how many reps you can do in a set, but the total number of reps you do in a timed block.
  • As you race against the clock, make sure to pace yourself. You don't start a marathon with a sprint— you end it with one!
  • Your goal is to do as many reps as possible of each of the two exercises before the time runs out. You'll be moving fast between the two exercises, as you do, don't forget to watch your form. If you need to slow down or take a break, do it. Don't get hurt.
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After Your SPLIT Workout

Speed up your muscle growth and STRETCH THE MUSCLES YOU TRAINED! If you already have a stretch routine, do it. If not, here are some suggestions:

  • Chest/Shoulders/Biceps: Extend your arm and grab a pole, doorway or other sturdy object. Keep your posture upright, and rotate your body away from the pole until you feel a good stretch in your chest, shoulders, and biceps. Hold for 30 seconds and repeat with your other arm.
  • Upper Body: Grab a pull up bar and hang from it for as long as you can. Do this a few times with different grips (i.e narrow, wide).
  • Triceps/Lats: Extend both arms over your head, then bend one arm behind your head and grab the elbow with your other hand. Pull your elbow until you feel a good stretch.
  • Quads: Stand and touch a wall or stationary object for balance. Bend your knee, reach behind yourself to grab your ankle or forefoot and pull it towards your glutes. Make sure to push your hips forward as you do it. Repeat couple times for both legs.
  • Lower Back/Hamstrings: With your legs straight (but not with your knees locked), bend at the waist and touch your toes for 30-60 seconds. Repeat a couple of times.
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