Insight | Pick a training split you will actually keep: weekly templates compared
November 5, 2026 · 27 min read
Jeff Cavaliere tells Huberman to choose the split you will actually do, Andy Galpin lays out three-, four- and six-day weekly programs, Huberman shares the seven-day template he has used in some form for decades, his fitness tools episode sets two to four resistance sessions a week as the base, and Pavel Tsatsouline weighs the bro split against Soviet frequency and American cycles. Seeing these templates side by side helps a reader fit resistance training into a real week instead of copying a schedule that will not last.
The rules, numbers and steps worth keeping in front of you.
- Cavaliere: choose the split you will stick to; a split not done is not effective.
- Cavaliere's basic week: about 60% strength, 40% conditioning, such as strength Monday, Wednesday and Friday, conditioning Tuesday and Thursday.
- Cavaliere and Huberman: keep sessions to an hour or less; Cavaliere adds that you can train long or hard, not both.
- Cavaliere: when cardio and weights share a day, do the conditioning after the weights.
- Cavaliere: if your grip on a dial bathroom scale drops about 10% or more, consider skipping that day.
- Galpin: plan conservatively; plan three days and add a fourth rather than keep missing one.
- Galpin: run workouts in order, not by weekday, so a missed day shifts everything back.
- Galpin's six-day week: run the three-day cycle twice with one day off.
- Huberman: about 10 minutes of warm-up and 50 to 60 minutes of hard work.
- Huberman: never put HIIT the day after legs; keep two or three days between them.
- Huberman: any session can slide one day forward or back.
- Huberman's base: two to four resistance sessions a week, plus zone 2 work.
- Tsatsouline: three sets of three at 80% of your max once a week can maintain strength for months.
- Tsatsouline: beginners should pick one proven program and stick with it.
This is the short form. The full insight has every expert's reasoning, their own words and the sources.
