How the Pierce Protocol training system delivers better results in 3-5 weekly sessions than traditional 6-day splits—with science to back it up.
Published by Ian Pierce
January 12, 2025
Controversial opinion: If you're training more than 5 days per week and you're not a professional athlete, you're probably wasting time and leaving results on the table.
I know what you're thinking: "But all the fitness influencers train 6-7 days per week! How can I get results with less?"
Here's what they won't tell you: Those influencers are professional athletes. Their job is to train, create content, and recover. That's it. No board meetings. No client emergencies. No family obligations pulling them in 15 directions.
Your muscles don't grow in the gym. They grow during recovery. Training is simply the stimulus that tells your body "we need to adapt." The actual adaptation happens when you:
A 2016 meta-analysis in Sports Medicine found that training each muscle group 2x per week produced similar or better results than higher frequencies—with dramatically lower injury rates and better adherence.1
Translation: You can get equal or better results with 3-5 focused sessions per week versus grinding 6-7 days. The key is training quality, not just quantity.
Here's how we structure training for busy professionals who want results without living in the gym:
Perfect for extremely busy weeks or travel
Best for: Travel weeks, high-stress periods, or maintaining during cuts
The "sweet spot" for most professionals
Best for: Optimal muscle building and strength gains
For experienced lifters with consistent schedules
Monday
Push
Tuesday
Pull
Thursday
Legs
Friday
Push
Saturday
Pull
Best for: Advanced lifters who love training and have flexible schedules
Regardless of which split you choose, these principles remain constant:
Every session, you're trying to do slightly more than last time—more weight, more reps, better form, or shorter rest periods. If you're not progressing, you're not building muscle or losing fat efficiently.
We prioritize exercises that train multiple muscle groups simultaneously:
Sessions should be 30-45 minutes max. Any longer and you're either not training hard enough or doing unnecessary volume. We use supersets, minimal rest periods, and focused intensity to maximize results in minimal time.
We prioritize form over ego. Every program includes proper warm-ups, mobility work, and exercise modifications for any injuries or limitations. A sustainable transformation requires staying healthy long-term.
"I went from training 6 days a week with mediocre results to 4 days per week and finally seeing the transformation I wanted. The key was training smarter, not just harder."
— Marc C., Triathlete & Entrepreneur
Get a customized training plan designed for your schedule, experience level, and goals. No wasted time, no unnecessary volume—just results.