# @juliamerwin on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DKzJhcQMu72
- **Gondola URL:** https://gondola.cc/posts/36916786-juliamerwin-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/0d02b261fd.jpg
- **Posted:** 2025-06-12T11:34:09.000+00:00
- **Account Owner:** JM Fitness | NASM Personal Trainer (@juliamerwin) — https://gondola.cc/juliamerwin

## Caption

TRAINING SPLIT EXPLAINED BELOW👇🏽 

Since becoming a certified personal trainer back in 2019 I’ve tried my fair share of training splits & training styles. At the end of summer in 2022 I realized I felt AWFUL and how I was training at the time just wasn’t working. I changed practically everything about my training and came up with this training split that I still do to this day, 3 and a half years later! It’s that good!!!!🙌🏽 

‼️Monday: hammies & glutes
-strength focused lower body lift 
-form is always key but I still challenge myself with the weight selection
-compound lifts & accessory exercises 
-typically take around 60 minutes 

‼️Tuesday: push & liss
-strength focused upper body push lift (chest, shoulders & triceps)
-typically short, sweet & to the point; usually take around 20-30 minutes
-paired with 30 minutes of low intensity steady state cardio in the form of incline walking

‼️Wednesday: active recovery 
-a day to do whatever movement my body needs to feel recovered; typically I opt for a long outdoor walk, weighted vest walk, or incline walk

‼️Thursday: quads & glutes 
-strength focused lower body lift 
-form is always key but I still challenge myself with the weight selection
-compound lifts & accessory exercises 
-typically take around 60 minutes 

‼️Friday: pull & liss
-strength focused upper body pull lift (back & biceps) 
-typically short, sweet & to the point; usually take around 30 minutes
-paired with 30 minutes of low intensity steady state cardio in the form of incline walking

‼️Saturday: active recovery 
-another day to do whatever movement my body needs to feel recovered; typically I opt for a long outdoor walk, weighted vest walk, or incline walk

‼️Sunday: rest

Now I’m not saying my training split is the best training split of all time, but for me, it is!! It’s what helps me consistently feel my best while also loving the way I look! I always recommend testing out different training splits and styles to find what works best for you, your body, and your goals!! If you do want to train like me, head to my app where I share ALL my workouts!

#personaltrainer #explore #fitnessmotivation #fitness #workout #lift #fatloss

## Stats

- **Views:** 481
- **Likes:** 349
- **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

explore, lift, fatloss, personaltrainer, fitnessmotivation, fitness, workout

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