GORILLA PT

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Training Programming

Evidence-informed ways to organize resistance training variables, distribute work across the week, and make measured changes over time.

A program is more than a list of exercises. This collection explains how to distribute useful work across the week, choose a repeatable training frequency, estimate a conservative volume, and progress without changing every variable at once. Separate guides own frequency, weekly sets, progressive overload, repetitions in reserve, exercise order, and the choice between full-body and split routines.

The goal is not to identify one universal schedule. Each guide starts with constraints such as calendar, training age, exercise quality, and recovery, then shows what to monitor before adding complexity. These pages cover general resistance-training education for healthy adults. They do not diagnose pain, prescribe rehabilitation, or replace individualized coaching when technique, injury history, or competition demands require direct assessment.

GORILLA PT / Guides

Training Programming

01Resistance Training Frequency: How Many Days to LiftChoose a practical lifting frequency by matching weekly volume, recovery, exercise quality, and schedule rather than chasing a universal split.

Frequency is mainly a way to distribute useful training. Start with the work you can recover from, then place it across enough sessions to keep performance and technique consistent.

Read guide →02Weekly Training Volume: Plan and Adjust Your SetsLearn how to count useful weekly sets, start conservatively, distribute volume, and adjust from performance and recovery trends.

Weekly set volume matters, but more is not automatically better. Count comparable work, begin with a recoverable baseline, and earn additions through stable performance.

Read guide →03Progressive Overload Methods Beyond Adding WeightUse load, repetitions, sets, range of motion, and execution quality to progress training while keeping changes measurable and sustainable.

Progressive overload means the training challenge develops as capacity develops. The progression can come from several variables, and it does not require forcing weight onto the bar every workout.

Read guide →04Reps in Reserve and RPE for Resistance TrainingLearn what RIR and RPE mean, how to estimate them, and how to use effort ranges without turning subjective ratings into false precision.

RIR and RPE translate set effort into a shared language. They are estimates, not laboratory measurements, and become more useful when paired with stable technique and honest review.

Read guide →05Exercise Order: What Should Come First in a Workout?Arrange exercises by priority, skill, fatigue, and equipment needs so the most important work is performed with consistent quality.

The exercise placed first usually receives the freshest attention and performance. Order the session around its real priority, then manage fatigue and logistics for the work that follows.

Read guide →06Full-Body vs Split Routines: How to ChooseCompare full-body and split training by weekly volume, session length, recovery, skill practice, and schedule rather than labels alone.

A full-body plan and a split can produce similar results when they deliver comparable useful work. The better choice is the structure that keeps priority training repeatable.

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