My Weekly Training Split

Here's my full training week: three main days combining strength, muscle, and conditioning, two upper accessory days, and two easy Zone 2 sessions.

Time to get a little more nerdy. So far, I've mostly talked about training at a high level. What I'm trying to accomplish. Why I train the way I do. The philosophy behind it. Now I'll start digging into the details. Power Shack Training is a culmination of everything I've learned about working out over the last 20 years and what I've found works best for me, so these blogs also function as a journal to organize my thoughts.

The whole program is built around three foundational days a week. Everything else is optional work stacked around them. Here's what a typical week looks like for me right now:

  • Monday: Upper pull + lower push + sprints

  • Tuesday: Upper push + lower pull + intervals

  • Wednesday: Upper + accessories

  • Thursday: Zone 2

  • Friday: Upper push + pull + lower push + cardio/explosive AMRAP

  • Saturday: Upper + accessories

  • Sunday: Zone 2

Monday, Tuesday, and Friday are the main days. Full-body sessions that combine strength, hypertrophy, and conditioning. They're the backbone of the program and by far the toughest workouts of the week. When life inevitably blows up my schedule, these are the sessions I prioritize. If I only get three workouts in that week, it's those three.

I walk out of a main session knowing and feeling like I trained hard. My body is tired and my lungs are still heaving after finishing with a challenging conditioning piece. I'm not so wrecked that I can't be productive afterward, but I'm definitely not fresh anymore.

The other lifting days are upper-body accessory days. More hypertrophy. More arms. More abs. The fun stuff. I finish those sessions with some accessory work inspired by Ben Patrick to help keep me athletic, healthy, and moving well. They're easier to get excited about mentally, and I leave with a great pump. They're also the first sessions I drop if/when life gets busy.

Thursday and Sunday are Zone 2 days. Usually about an hour of biking or running at whatever pace feels good that day. They're a chance to get outside, clear my head, and move without staring at a timer or trying to hit numbers.

Yes, that's seven training days on the calendar. And if you're reading this, please don't take that as a recommendation. You absolutely do not need this much volume. Three main sessions a week and some daily walks will move the needle. I just happen to be a training-obsessed freak, and I'm aware of that.

The split itself will change over time to introduce new stimuli and keep things fresh, but for now I've programmed workouts all the way through May of 2027. The specific strength, hypertrophy, and conditioning work changes a bit from cycle to cycle, so I'm not doing the exact same workout forever. But the structure stays consistent enough that I never have to think about what I'm doing that day.

I already make a thousand decisions every day. My workout doesn't need to be one of them. The thinking has already been done. Now I just train.