My Current 4-Day Training Regime: Push, Pull, Legs, and Full Body

My Current 4-Day Training Regime: Push, Pull, Legs, and Full Body

As a personal trainer based in Brighton & Hove, I prioritise maintaining a workout regime that is both effective and enjoyable. Currently, I follow a 4-day training regime that targets each muscle group twice a week:

1. Push (Chest, Shoulders, Triceps)

2. Pull (Back, Biceps)

3. Legs (Quads, Hamstrings, Glutes, Calves)

4. Full Body

Day 1 – Push (Chest, Shoulders, Triceps)

This session focuses on pressing movements such as bench presses, overhead presses, and tricep dips to strengthen the upper body.

Day 2 – Pull (Back, Biceps)

Emphasising pulling exercises like pull-ups, bent-over rows, and bicep curls, this workout enhances back and bicep strength, promoting balanced upper body development.

Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

Incorporating compound movements such as squats, deadlifts, and lunges, this session builds foundational strength in the lower body.

Day 4 – Full Body

This workout revisits all major muscle groups with compound exercises like squats, bench presses, and rows, ensuring each muscle is stimulated twice weekly, which can enhance muscle growth and strength gains.

Why This Split Works for Me

I've found this particular split to be highly effective for my fitness goals. More importantly, I genuinely enjoy this routine, which is crucial because enjoying your workouts increases the likelihood of maintaining consistency. Consistency is key to achieving long-term fitness success.

Exploring Other Training Splits

It's important to note that there are various training splits, each with its own set of benefits. Some popular alternatives include:

Full Body A/B Split: Alternating between two full-body workouts, this split allows for frequent muscle engagement and is often favoured by beginners.

Bro Split: This traditional approach dedicates each workout day to a specific muscle group, such as chest on Monday, back on Tuesday, and so on.

Upper/Lower Split: Dividing workouts between upper and lower body sessions, this split typically involves training four days a week, allowing for balanced muscle development.

Push/Pull/Legs (PPL) Split: Organising workouts into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises, this split is popular for its simplicity and effectiveness.

Arnold Split: Named after Arnold Schwarzenegger, this split involves training chest and back, shoulders and arms, and legs on separate days, often resulting in a six-day workout week.

All these splits can be effective; the key is finding one that aligns with your fitness goals, experience level, and, importantly, one that you enjoy. Enjoyment fosters consistency, and consistency leads to results.

Benefits of My 4-Day Training Regime

Increased Training Frequency: Targeting each muscle group twice weekly aligns with research suggesting higher training frequencies can enhance muscle growth compared to once-a-week sessions.

Balanced Recovery: The split allows for adequate recovery time, reducing the risk of overtraining and promoting consistent progress.

Comprehensive Muscle Engagement: The full-body day adds volume to all muscle groups, reinforcing strength gains and addressing potential imbalances.

Flexibility and Efficiency: Training four days a week offers a balanced approach, accommodating rest days and fitting into busy schedules while prioritising fitness goals.

As a personal trainer in Brighton & Hove, I offer personalised coaching to help you implement an effective training split tailored to your preferences and goals. Whether you prefer training in a Brighton & Hove gym, outdoors, or online, my flexible options cater to your needs. My services include 1:1 personal training, partner training, and online coaching, all customised to support your fitness journey.

Ready to take your fitness to the next level? Contact me today to start your journey toward a stronger, fitter you.

Contact Information:

Phone: 07951 480 887

Email: ptbrighton@outlook.com

Location: Brighton & Hove & Online

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Note: This blog post reflects my personal training regime and is intended to provide insights into effective workout structuring.

Coping with Anxiety: Turning Down the Volume

Coping with Anxiety: Turning Down the Volume

Anxiety can feel like a constant background noise — sometimes a dull hum, sometimes a blaring siren. One of the most helpful ways to approach it isn’t to fight it or try to shut it out completely, but rather to turn down the volume.

Having suffered with anxiety most of my life, these are some of the strategies I use to cope.

Learning to live with anxiety doesn't mean resigning yourself to it forever. It means accepting that anxious feelings might show up from time to time — and knowing that you don’t have to let them take over. Just like background music, you can notice it, acknowledge it, and then choose to focus your attention elsewhere.

Accepting Anxiety Without Letting It Lead

One of the most powerful steps is simply acceptance. When anxiety arises, it’s easy to resist it — to label it as bad, or to panic about the panic. But sometimes, just saying, “I feel anxious right now, and that’s okay,” can make a world of difference. Acknowledging your feelings takes away some of their power. You're not running from them; you're just choosing not to let them steer the wheel.

After you’ve acknowledged how you feel, the next step is to gently shift your focus. What small, grounding thing can you do in the moment? Go for a walk, call a friend, do a few deep breaths, or even just make a cup of tea.

Caffeine, Anxiety, and Setting Boundaries

If you’re struggling with anxiety, what you put into your body can either help or hinder your progress.

Caffeine can heighten feelings of anxiety, especially if you’re sensitive to it. That morning coffee might give you a boost, but it can also increase your heart rate and make you feel jittery — symptoms that mirror anxiety and can make it worse.

Personally, I limit my caffeine intake and don’t drink coffee after 11am. I’ve found that cutting back on coffee and energy drinks really helps keep my nervous system calm, especially later in the day when I want to wind down.

Alcohol and Anxiety: Mindful Enjoyment

Alcohol can be another hidden trigger. While it might seem to take the edge off in the short term, it often leaves you feeling more anxious afterwards. It disrupts sleep and messes with your brain chemistry — not ideal when you’re trying to stay steady and balanced.

That said, I enjoy a cold beer or a glass of wine or two on the weekend. But I’m aware of the effects alcohol can have on my anxiety, so I stay mindful of my intake and make a conscious effort not to overdo it. Enjoyment and awareness can go hand-in-hand.

Exercise: A Natural Antidote to Anxiety

One of the best tools I’ve found for managing anxiety is exercise. Moving your body changes your mindset. It helps release endorphins — the brain’s natural stress-relievers — and can instantly shift your energy.

Lifting weights in particular is something I personally find really helpful. It gives me a sense of focus, purpose, and control. Whether it’s strength training, a brisk walk, a HIIT session or a bit of boxing, exercise helps break the loop of overthinking and brings you back to the present.

You don’t need to do anything extreme — even 20 minutes of movement can make a difference.

Don't sit in silence 

Anxiety often thrives in silence. If you find yourself sitting still with thoughts racing around your head, try to shift the energy. You don’t have to solve everything in that moment — just create a bit of space.

Listen to a podcast, put on a TV show you enjoy, or even some music. Distraction isn’t avoidance — it’s giving your brain a break from the internal noise. It’s okay to say, “Not right now.” The goal isn’t to never feel anxious, but to avoid getting stuck in it.

Final Thoughts

Coping with anxiety isn’t about finding a magic cure — it’s about building a toolkit that works for you. Accept your anxious moments, take care of your body, and be kind to yourself. The volume might still be there, but you can turn it down.

And finally, be mindful that others around you might also be struggling, even if they don’t show it. A bit of patience, kindness, or simply checking in with someone can go a long way. You never know the difference a small gesture might make to someone who's quietly carrying a heavy load.

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