How This Guide Works

This guide has exactly five steps to go from "I want to train properly" to a structured, progressive programme you can follow for months. No exercise physiology. No citations. No "on the other hand."

Open the full Training & Programming book when you want to know why something works. Open this guide when you want to know what to do today.

Pick your split page 3
Set your training frequency page 4
Set your volume page 5
Track progressive overload page 6
Know when to deload page 7

Start at step 1. Work through in order. Skip nothing.

Train Maxing is the practice of systematically organising your training around split selection, volume management, and progressive overload to produce consistent, measurable results. This guide distils the essential principles into five actionable steps so you can start training with purpose today. This and related topics are covered in depth in the Training & Programming Book.

Step 1

Pick Your Split

Your training split determines how you organise your training days. Choose based on how many days you can train and what you want to achieve.

Available Days	Recommended Split	Best For
2 days	Full Body	Time-constrained, novice lifters
3 days	Full Body or Push/Pull/Legs	General fitness, moderate availability
4 days	Upper / Lower	Best balance of frequency and recovery
5 days	Push / Pull / Legs or Upper/Lower+PPL hybrid	High commitment, advanced lifters
6 days	Push / Pull / Legs or Bro Split	Maximum volume, bodybuilding focus

Coach says: More days is not always better. Four focused sessions beat six rushed ones. Pick the split that fits your schedule, not the one that sounds most impressive.

Step 2

Set Your Training Frequency

Frequency = how many times per week each muscle group gets trained. This determines recovery and growth potential.

Split Type	Frequency per Muscle Group
Full Body (2-3 days)	2-3x per week
Upper / Lower (4 days)	2x per week
Push / Pull / Legs (5-6 days)	2x per week (some groups 1.5x)
Bro Split (6 days)	1x per week (high volume each session)

Key rule: Higher frequency (2-3x/week) with moderate volume per session is superior for hypertrophy compared to lower frequency (1x/week) with high volume per session. The MPS window lasts 24-48 hours — more frequent stimulation keeps it elevated.

Coach says: Train each muscle group at least 2x per week if possible. Unless you're advanced, 1x/week frequency leaves gains on the table.

Step 3

Set Your Volume

Volume is the total number of hard sets per muscle group per week. Each set should be within 1-3 reps of failure (RPE 7-9 for hypertrophy, RPE 6-8 for strength).

Muscle Group	Beginner (sets/wk)	Intermediate (sets/wk)	Advanced (sets/wk)
Chest	6-10	8-14	10-16
Back	8-14	10-18	12-20
Shoulders	6-10	8-14	10-16
Quads	6-10	8-14	10-16
Hamstrings	6-10	8-12	10-14
Glutes	6-10	8-12	10-14
Biceps	4-8	6-12	8-14
Triceps	4-8	6-12	8-14
Calves	4-8	6-10	8-12

Coach says: Start at the lower end. Add one set per muscle group every 2-3 weeks only if you're progressing. More volume only helps if you can recover from it. Use the Volume & Set Calculator for your exact numbers.

Full protocols, periodisation tables, and programme templates in the Training & Programming Book.

Step 4

Track Progressive Overload

Every session should be slightly harder than last time. If you're not progressing, you're not growing.

The Double Progression Method

Pick a rep range (e.g., 8-12 reps for hypertrophy).
Stay at the same weight until you can hit the top of the range (12 reps) with good form on your first set.
Increase the weight by the smallest increment available (2.5-5 kg).
Repeat — you'll likely drop back to 8 reps. Build back up to 12.

What to Track

Track This	Why	How Often
Weight on the bar	Primary overload variable	Every session
Reps achieved	Tells you when to increase weight	Every set
Sets completed	Volume tracking	Every session
RPE of each set	Ensures you're in the right effort zone	Every set

Coach says: Never increase weight at the expense of form. If you can't control the rep, the weight is too heavy. Progress = quality reps over time.

Step 5

Know When to Deload

Deloading is planned recovery. It prevents burnout and keeps you progressing long-term.

When to Deload

Every 4-8 weeks as a proactive maintenance week.
When performance stalls for 2+ weeks despite good adherence.
When sleep quality drops, motivation disappears, or joints hurt.

How to Deload

Method	Sets	Intensity	Duration
Volume deload	40-60% of normal	Same or slightly lower	5-7 days
Intensity deload	Same as normal	50-70% of normal	5-7 days
Full rest	Zero	Zero	3-5 days
Active recovery	Light movement only	Light cardio, mobility	5-7 days

Coach says: A deload is not a vacation — it's maintenance. You are not losing gains. You are shedding accumulated fatigue so you can smash your next block. Use the Deload Decision Tree to decide when.

Periodisation schedules, fatigue monitoring logs, and deload progression tables in the Training & Programming Book.

TRAIN MAXING — QUICK REFERENCE

Your Split

Split

Days

Frequency x/wk

Volume Targets

Chest sets

Back sets

Legs sets

Arms sets

Progression

Reps in 8-12 range → add 2.5 kg → drop to 8 reps → build back up.
If stalled 2+ weeks: check volume, food, sleep, then deload.

Deload

Every 4-8 weeks: 40-60% volume for 5-7 days.
Sleep off, joints ache, not motivated? Deload.

muscleos.coach

by Coach Anas Mo'men

Common Mistakes

Avoid these. They will cost you weeks of progress.

Adding too much volume too fast — your MRV is lower than you think. Fatigue accumulates silently for 3-4 weeks before you crash.
Never training close to failure — if every set has 4+ reps in reserve, you're doing glorified cardio. Intensity drives adaptation.
Changing splits every 4 weeks — pick a split and run it for 8-16 weeks. Consistency of programming is how you measure progress.
Ignoring the deload — "I don't need a deload, I'll just push through" is exactly what people say before getting injured or overtrained.
Not tracking your lifts — if you don't know what you did last session, you're guessing. Guessing is not programming. Use a log, an app, or a notebook.

When You've Outgrown This Guide

This guide gets you 80% of the way there. If you're experiencing any of these, it's time to level up:

Your progress has stalled for 6+ weeks despite good adherence and programming
You're preparing for a powerlifting competition or bodybuilding show
You're returning from an injury and need rehab-integrated programming
You're a female athlete needing cycle-aware periodisation
You want a fully customised plan with weekly adjustments and coach feedback

Start your coaching journey now:
Start your coaching journey now

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