The DONATO DAILY includes the exact workouts I am doing every day. The workout split I follow is a 3 days on, 1 day off split. This means that I train three consecutive days, followed by one rest day, and then repeat the cycle. This allows me to train each muscle group frequently and intensely, while also having enough recovery time between sessions. The way I structure my workout split is: Push-Pull-Legs: I train my pushing muscles (chest, shoulders, triceps) on day 1, my pulling muscles (back, biceps) on day 2, and my legs on day 3. Push exercises are those that involve pushing the weight away from your body, such as chest presses, shoulder presses and triceps extensions. Pull exercises are those that involve pulling the weight towards your body, such as rows and pull-ups and biceps curls. Leg exercises are those that target the lower body, such as squats, lunges and leg curls. A rest day is a day when you do not perform any resistance training, but you can still do some cardio or stretching if you like. So this is what it looks like: Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Push Day 6: Pull Day 7: Legs This 3 days on, 1 day off split can be effective for building muscle and strength, as well as improving your fitness and endurance. The push-pull-legs workout routine has many benefits, such as allowing you to train each muscle group with enough frequency and intensity, preventing overtraining and muscle imbalances, and providing more variety and flexibility in your workouts. However, you need to make sure that you adjust the volume, intensity, and recovery according to your individual needs and goals. You also need to eat well and sleep well to support your training and recovery. You can also modify the exercises, sets, reps and rest periods to suit your preferences and level of fitness. Need some extra help, check out my 1 on 1 Online Coaching Program at michaeldonatofitness.com Train like me and transform your physique. Let's do this!