The Journal
Programming
Articles tagged “Programming” — part of The Cito Thriven Journal. See all articles
How Long to Rest Between Sets (And Why Short Rest Isn't B...
Fitness & Nutrition
How Long to Rest Between Sets (And Why Short Rest Isn't Better)
Rest between sets gets either ignored entirely or obsessed over. It matters more than the scrollers think and less than the stopwatch...
Sep 10, 2026Read →
Push Pull Legs: How the Split Works and Who It's For
Fitness & Nutrition
Push Pull Legs: How the Split Works and Who It's For
PPL is the internet's favourite training split — logical, scalable, and frequently recommended to people it doesn't suit. Here's how it works,...
Sep 10, 2026Read →
What Is a Deload Week and When Do You Need One?
Deload
What Is a Deload Week and When Do You Need One?
Sometimes the fastest way forward is a step back. What a deload is, the signals that you're due one, and exactly how...
Aug 21, 2026Read →
The 4-Day Upper/Lower Split: A Complete Weekly Plan
Fitness & Nutrition
The 4-Day Upper/Lower Split: A Complete Weekly Plan
Two upper days, two lower days, every major muscle trained twice a week. The full layout — and how to shrink or...
Aug 21, 2026Read →