JEFIT Blog

A PPLUL split runs push, pull and legs, then upper and lower, so every major muscle group gets two sessions in 5 workouts. Full plan with sets, reps and rest, weekly sets per muscle, and how to progress.

A push pull legs split trains push muscles, pull muscles and legs on separate days. Get the full 6-day PPL plan with sets, reps and rest, weekly sets per muscle, and how to progress.

A 4-day upper lower split trains upper body and lower body twice a week each. Get the full plan with sets, reps and rest, weekly sets per muscle, and a step-by-step way to progress.

JEFIT turns every set you log into four kinds of analysis (strength, volume, balance and recovery). How they work together to help you progress.

The Arnold split trains chest and back, shoulders and arms, then legs, twice a week. Get the full 6-day plan, weekly sets per muscle, and 3- and 5-day versions.

Periodization now works on the plans you build yourself. Keep your exercises; Jefit raises the effort phase by phase, then schedules the recovery your body needs to actually get stronger.

Mesocycle training is the periodization method elite athletes use to build strength without stalling. Here's the science, the 4 phases, and how Jefit's Adaptive Plan automates the whole system.

Learn what progressive overload is, see real examples, and follow a step-by-step guide to tracking it automatically in Jefit with Load Progression.

How Jefit's Adaptive Plan runs mesocycle training for you — the 4-phase structure and the weekly signals that decide when to advance, hold, or deload.