STRENGTH SPLITS

What are Strength Splits?

Strength Splits is our structured strength training programme at BLOK. Each day of the week, BLOKstrength classes will focus on a specific muscle group or training style - like Upper Body, Lower Body or Full Body - and that daily focus changes each month.

This approach brings more structure, variety and transparency to BLOKstrength, helping you build strength in a balanced, progressive way. Whether you train on the same days each week or mix it up, you’ll avoid overtraining and make consistent progress - all while enjoying the same high-quality, trainer-led experience.

Why does the schedule change each month?

Changing the daily split each month ensures you train different muscle groups consistently - even if you always come on the same days. This allows everyone to work through a balanced, progressive programme across Upper, Lower, and Full Body sessions.

It's designed to help you build strength effectively, avoid plateaus and make the most of your time in class.

Will I still be following a structured monthly programme?

Yes - just with more clarity. Every BLOK site follows the same structured split, so you know what you’re training each day. The programme is still updated monthly, and still created by our expert trainers - now it’s easier for you to follow and plan around.

Do all trainers follow the same programme?

Yes and no. All trainers follow the same daily muscle group focus, but they each design their own class within that.

Every Monday, for example, might be a Lower Body focus - but the way your class is programmed will vary slightly between trainers. That’s part of what makes BLOK special - each class is led by experienced, individual trainers who bring their own style and strengths to the room.

We always recommend trying a few trainers to see whose style you connect with most.

Why is the programme split into Lower, Upper and Full Body?

This structure allows you to train more often and recover properly between classes. Splitting your training ensures each muscle group gets enough work and enough rest - which is key for building strength and avoiding burnout.

It also makes it easier to build a weekly routine around other training goals. For example, if you’re focusing on calisthenics, you can prioritise Upper Body days to support your skills - or take Lower Body sessions to give your upper body a break.

What’s the difference between the Full Body class types?

Full Body: Unilateral
Single-sided training to improve balance, core and joint stability. Great for fixing imbalances and strengthening your weaker side.

Full Body: Endurance
Higher rep ranges, supersets and back-to-back exercises to challenge your muscular stamina. Expect the burn and strength gains.

Full Body: Conditioning
Back-to-back exercises with minimal rest to raise your heart rate and improve your muscles’ recovery ability. Ideal for a midweek reset or recovery flush.

Can I join partway through the month?

Yes. Each class is designed to stand alone and be beginner friendly. Let the trainer know it’s your first time, and they’ll guide you through the right weights, reps and goals for that class.

What if I only come once or twice a week?
That’s fine. Each class stands alone, so you’ll still get a great strength-focused workout. But if possible, mixing in Upper, Lower and Full Body across the month will help you see the best progress.

What if I miss a week? Will I fall behind?
No problem. The structure is designed to help you build consistency - but life happens! You can jump back in at any time and still get strong, effective sessions.

Is Strength Splits suitable for beginners?
Yes. Every class is guided by expert trainers who will scale movements, help with weights and support you throughout. Whether you're just starting out or looking to level up, there’s space for you here.

Where can I find the Strength Splits programme?

We’ll send out a monthly mailer at the start of each month with the full Strength Splits breakdown, so you can plan ahead. You can also see the focus for each day on the app schedule when booking your classes.

Are Strength Splits integrated into BLOK Plans?

Yes. All Plans have been updated to reflect the Strength Splits structure. Your Plan will show you which class types best support your goals, and how to combine them over the week for best results.