The training programme
Your week is anchored to weekdays, and nothing slides
A day is its weekday. The split is set by how many days you can really train, and the same week runs in a full gym or an empty room.
Pick the number you can actually keep
Every answer from zero to seven builds a complete week. None of them is a cut-down version of another.
- Seven
- Sunday skill and posture, Monday push, Tuesday pull, Wednesday legs, Thursday push, Friday pull, Saturday legs
- Six
- The same week, minus Sunday
- Five
- Upper, lower, rest, push, pull, legs
- Four
- Upper, lower, upper, lower
- Three
- Full body
- Two
- Full body
- One
- One full body day
- Zero
- Diet only
A spine, not a rolling to-do list
Nothing shifts
A session you skip or miss is gone for that date. It is never re-served on the next training day, because a programme that slides forward turns one missed Tuesday into a week that never catches up.
Two moves, and only two
You can swap two days, or pull another day of the week onto today. Ask the coach for either. There is no third way to move work around, by design.
The posture day
Skill and posture, 35 minutes, bodyweight and bands. It exists only in a seven-session week and sits between a legs day and a push day, so the back it touches lightly has already had its rest.
The angle rule is the one most programmes quietly break
A muscle loaded one day is never loaded from the same angle, with the same implement, or through the same movement the next day. Every movement resolves to a pattern, an angle and an implement, and two prescriptions clash when they share a primary muscle and that triple. A week that breaks the rule is refused, and the refusal names the offending pair.
- The second pushIncline dumbbell one day, flat barbell the other
- The second pullCable pulldown one day, band-assisted pull-up the other
- The second legsBack squat one day, Bulgarian split squat the other
The same programme, in whatever room you have
Venue fit
Every movement your venue cannot set up is rewritten into one it can, so the same split runs with a barbell rack or with nothing at all in the room.
Your loads survive
Logged loads carry through every rebuild. Change your days, your goal or your equipment and the weight you actually lifted stays attached to the work you did.
Optional, and off by default
Neck work twice a week, never on a legs day and never on the posture day. Posture work for desk patterns. Both are switched off until you ask for them.
Get it and let it fit itself to you
SUITA is a paid app. No free tier, no trial, nothing to cancel by accident. It is on the App Store and Google Play under SUITA: AI Fitness & Diet Coach.
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