# @juliamerwin on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DPLuNXcjp7j
- **Gondola URL:** https://gondola.cc/posts/36916771-juliamerwin-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5721e4670a.jpg
- **Posted:** 2025-09-29T10:41:25.000+00:00
- **Account Owner:** JM Fitness | NASM Personal Trainer (@juliamerwin) — https://gondola.cc/juliamerwin

## Caption

👆🏽My IDEAL training split consists of hitting these 4 lifts each week!!! 

1: Hammies & Glutes
In my opinion Monday’s are meant to be leg days so this is always my first lift of the week! With warm up and cool down my leg days typically take right around an hour🙌🏽I always make sure to get some banded glute activation in first before lifting and then I begin with compound lifts followed by a couple accessory exercises! I have 2 leg days per week and this first leg day focuses mainly on the hamstrings & glutes!🍑

2: Push (chest, shoulders & triceps)
On Tuesday’s I get the upper body working with a quick push lift targeting my chest, shoulders, triceps and usually a little core. I keep these lifts short, sweet & to the point (usually they take me 25-30 mins with warm up & cool down) so I pair my push days with 30 minutes of low intensity steady state cardio!🔥

3: Quads & Glutes 
By the time Thursday rolls around my legs are feeling fresh again and no longer sore from Mondays lift! Aka it’s time for my second and final leg day of the week, targeting my quads & glutes! Just like my other leg day, this lift takes around an hour with warm up & cool down. I hit some banded glute activation, compound lifts & accessory exercises!🦵🏽

4: Pull (back & biceps)
Friday rolls around and it’s time for my second & final upper body day of the week, targeting the pull muscles aka back & biceps!💪🏽Just like my other upper body lift, I keep this one short, sweet & to the point; usually around 30 minutes and then I follow it up with 30 minutes of low intensity steady state cardio! 

Through TONS of trial and error with different training splits and training styles, this one has my heart!!! It’s so incredibly sustainable plus it truly helps me look and feel my best with ease!! Not to mention I actually enjoy it!🤩

If you like the sound of this training split and want to try it out, I share all my workouts to my app and I post my full week of lifts every week under the “Daily Lifts” collection tab!! If you workout at home, I also share the home versions for each of my daily lifts! Head to my app to get access to EVERYTHING!!!📲

#personaltrainer #explore #fitness

## Stats

- **Views:** 3,039
- **Likes:** 171
- **Shares:** 0
- **Comments:** 3

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| JM Fitness | NASM Personal Trainer | @juliamerwin | https://gondola.cc/juliamerwin | Influencer |
| Lauren Jacaruso | @laurenjacaruso | https://gondola.cc/laurenjacaruso | Director of Partnerships |
| JM Fitness | NASM Personal Trainer | @juliamerwin | https://gondola.cc/juliamerwin | YouTuber |
| JM Fitness | NASM Personal Trainer | @juliamerwin | https://gondola.cc/juliamerwin | Fitness Trainer |

## Tags

personaltrainer, explore, fitness

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