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Six questions. Get the exact split, sessions, sets and reps I'd give you — built from the programmes I write for my own clients.
Experience
Step 1 / 6
Properly means consistently, with a plan — not the odd month here and there.
The training is built the same way either way — this changes how hard you push and what we tell you to pair it with.
The muscles you most want to bring up. Your split and the extra sets are built around these.
0 / 3 picked
Every exercise gets matched to the kit you've actually got.
Be honest — the plan you turn up for every week beats the perfect one you miss.
Door to door in the gym floor, not counting the changing room.
Your plan
Your week
Your sessions
Weekly sets per muscle
How to run a session
How hard to push
How to run the plan
Same exercises, same order, every week. Log every set and beat the logbook — a rep or a bit more weight each week.
If you're recovering, sleeping well and feeling good in your sessions, add a few more sets — one extra set on two or three exercises per session, starting with your priority muscles. Still sore from last week's session when it comes round again? Keep it as it is.
For best results. The exercises stay the same on purpose — you can't tell if you're progressing if the goalposts keep moving. What changes is your output: more reps, more weight, better reps.
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Training builds the shape. What you eat decides whether it shows. Get your calories, macros, a Monday–Sunday setup and a full meal plan — free.
Open the calorie calculator1-2-1 Coaching
A plan gives you the sessions. Coaching is everything around them — adjusting the volume as you progress, the food to match it, and someone making sure you don't fall off when life gets in the way.
DHP Coaching
Knowing what to do in the gym is one thing. Knowing how to adjust it, eat for it and stick to it when life gets busy is another.
Book a free 30-minute call and we'll go through where you're at, what's been stopping progress, and whether coaching is the right move for you. No pressure either way.
Book your free callBehind the plan
Every session here comes from the programmes I write for my clients — the same splits, the same exercise order, the same set and rep schemes. Your answers decide which one you get and how it's shaped around you.
Pick chest and you get a split that trains it twice a week from every angle. Pick arms and delts and you get a day that's nothing but. Balanced priorities get a balanced plan.
One heavy set you have to fight for, then back-off sets to bank the volume. That first set is where most of the result lives.
An hour gets you 16–18 hard working sets. Forty-five minutes keeps the big lifts and your priorities. Thirty minutes uses supersets so nothing important gets cut.
Pin-loaded machines and cables for a commercial gym. Plate-loaded kit where you've got it. And three swaps for every exercise for when the gym's rammed.
Client results
Every one of these started where you probably are — training hard, but not seeing it show up in the mirror.
Real DHP Coaching clients, shared with permission.
The short version
As many as you'll actually turn up for, every week, for months. For most lads with a job that's four. Three is the minimum that still changes how you look. Five only works if your sleep, food and recovery can keep up with it.
Around 16–18 hard working sets fills an hour. More than that and the quality of the last few sets drops off a cliff. If you're short on time, do fewer sets harder — not the same sets rushed.
No. Keeping the same exercises is how you know you're getting stronger. Change is for when a movement stops progressing or hurts — not because you're bored of it.
Stop guessing in the gym
Your split, your sessions, your sets and reps — built around your priorities, your gym and your week. Takes about a minute.