Training splits (also sometimes referred to as "microcycles") are the foundation of effective strength and muscle development programs. They allow you to organize your workouts optimally throughout the week, ensuring proper frequency, recovery, and progression for each muscle group and movement pattern.

A training split is how you organize your exercises across your weekly training schedule. It determines which exercises you'll perform, how frequently you'll train each movement or muscle group, and how your training is distributed throughout the week.

In Evolve, Squat, Bench, and Deadlift frequency is defined as the number of times per week you are training the lift or a close variation. For example, if you choose 2× frequency for squat, you may have one day with squats and one day with pause squats. Exercises later in the workout will have accessory exercises, such as leg press, targeted at further building your squat.

Once you choose your preferred number of sessions, training days, and frequency for squat, bench press, and deadlift, the app is designed to create a starting point for you to modify. The available frequencies for squat/bench press/deadlift are constrained; for example, we don't necessarily recommend 4×/week squat, so that option isn't available. However, you can use the flexibility that Evolve provides to create this yourself.

Using the Drag-and-Drop Training Split Interface

Evolve's drag-and-drop interface organizes exercise categories by movement pattern for Squat, Bench, and Deadlift. All other categories are based on the primary muscle group trained, such as "upper back." This distinction exists because:

• Movement pattern categories (Squat, Bench, Deadlift) include exercises based on how they help you increase your strength for the specific movement pattern. These categories use a key feature of Evolve – the exercises suggested to you within these categories are specific to you. This helps you better dialing in your training for your needs.
• Muscle group categories (upper back, biceps, etc.) include exercises based on what muscle they train, regardless of movement pattern. A "Biceps" category contains barbell curls, dumbbell curls, and cable curls—all chosen because they train your biceps.

Think of categories as folders on your computer—when you drag the "Squat" category around your weekly schedule, Evolve fills it with appropriate squat variations or accessory movements. When you drag "Biceps," Evolve selects from various bicep exercises based on your training goals and the context of the entire program. Don't worry—you can always tweak your exercise selection later.

Near the bottom of the screen, you can dial in the way the exercise is programmed by modifying amongst the following options:

• Strength which use lower reps and heavier weight. We recommend only using strength programming for squat, bench press, and deadlift. However, this can be used if you have other strength goals; for example, you could select strength for an upper back category if you’re interested in developing pull-up strength.
• Accessory — Lower Reps which use moderate reps and moderate weight. This option is recommended for all categories.
• Accessory — Higher Reps which use higher reps and lower weight. This option is recommended for all categories.
• Equipped which are exclusively to practice equipped squat, bench, and deadlift.

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Frequently Asked Questions

When adding additional accessory work for squat/bench/deadlift, should I add squat/bench/deadlift slots, or should I add options like chest/front delts/triceps/hamstrings/glutes/quads?

Almost always add squat/bench/deadlift slots. This is the default. Only add in chest/front delts/triceps/hamstrings/glutes/quads if the goal of that exercise is not necessarily to support your squat/bench/deadlift. An example of this is adding a dedicated glute day for aesthetic goals; in that case, you can add glute slots.

What training frequencies are best for beginners, intermediates, and advanced lifters?

Many lifters will find a “sweet spot” frequency for each lift that balances regular practice with the lift, enough total work, and appropriate recovery.

Beginners typically benefit from moderate frequency (2-3×) for squat, bench press, and deadlift. This promotes skill development and adaptation while avoiding excessive fatigue.

Intermediate lifters may benefit from slightly more specialized approaches with slightly higher frequencies (2-4×).

Advanced lifters can generally follow the same guidelines as intermediate lifters. However, some advanced lifters need more specialized structures with varying frequencies based on individual response and recovery capacity. Some may thrive on high frequency (3-5×) with lower per-session volume, while others might need lower frequency (1-2×) with higher per-session volume.

How do training splits and blocks work together?

Once you finish creating your training split, you’ll be able to assign it to the training block(s) of your choice. You can read more about training blocks here.

I’ve assigned a split to a block. When will it show up?

It will show up the next time you start that block type. This could be progressing to that block within your current program or starting a new program.

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