The Consistency Report – Volume 24

It’s December 1st. Thirty-one days left in 2025.

Everyone talks about starting the new year strong, but, as we discussed last week, the real advantage comes from ending the current one with intention.

Take a minute to look back at 2025. The wins, the setbacks, the lessons you didn’t ask for but probably needed. Then look forward. What do you want more of next year? What do you want less of?

The last month of the year is like the final chapter of a book. You’re not rewriting the whole story, but you can absolutely stick the landing.

This is the time to tighten up the important things, finish what’s still worth finishing, and set the trajectory for 2026.

Here’s what I’ve got for you this week.

Fitness

What Is the Best Training Split?

People love to debate training splits. Push–pull–legs. Bro split. Upper–lower. Full body. What’s “optimal”? What builds the most muscle? What builds the most strength?

Here’s the truth most people don’t want to hear: training splits are overrated. There’s nothing magical about any one setup. A split is just a way to organize your training week. Almost any split works when it matches your schedule and you follow it consistently.

That said, structure matters. A good split removes decision-fatigue. It tells you exactly what you’re training before you walk into the gym, and when life gets busy, which it will, that structure is what keeps you from drifting.

Here’s how to think about your week based on how many days you can realistically train.

2 Days Per Week

Two days in the gym can take you surprisingly far.

Option 1: Full Body (Mon/Wed)
Monday: Squat, push, hinge, pull, core/conditioning
Wednesday: Hinge, push, squat/lunge, pull, arms/shoulders

Option 2: Upper / Lower
Monday: Upper—pressing, pulling, arms
Wednesday: Lower—squat, deadlift, lunge, core

3 Days Per Week

A sweet spot for a lot of people. Enough frequency to grow, flexible for real life.

Option 1: Full Body x3
Monday: Squat pattern + push + pull
Wednesday: Hinge + push + pull + single-leg
Friday: Mix of squat/hinge + accessories + conditioning

Option 2: Push / Pull / Legs
Monday: Push
Wednesday: Pull
Friday: Legs

4 Days Per Week

Tons of flexibility.

Option 1: Upper / Lower (twice each)
Mon: Upper
Tue: Lower
Thu: Upper
Fri: Lower

Option 2: Upper / Lower / Push / Pull
Mon: Upper (strength)
Tue: Lower (strength)
Thu: Push (higher reps)
Fri: Pull (higher reps)

You can train five or six days per week, but that’s a topic for another edition. The big idea here: your split isn’t what drives results, your consistency does. A simple plan run for 12 weeks beats a “perfect” plan run for 12 days.

If you want help picking the best split for your goals, reply to this email. I’ll point you in the right direction.

Mindset

The Time Will Pass Anyway

Don’t worry about how long something will take. Most things worth doing take longer than you want: building strength, losing fat, getting out of debt, starting a business, etc.

But the time passes no matter what.

You can spend the next 12 months wishing things were different, or you can spend the next 12 months stacking small, boring wins. One path leads to frustration. The other leads to a completely different life.

When the timeline stops scaring you, the work gets a lot easier.

What I’m Into

Trying not to get suckered into buying a ton of stuff. The algorithm is dialed this year. Every ad feels like something I’d actually want. I’ve grabbed a couple of things, but I keep reminding myself of one of my favorite quotes:  “We buy things we don’t need with money we don’t have to impress people we don’t like.” — Chuck Palahniuk.

A helpful reminder when the Buy Now button starts glowing.

This Week’s Podcast

Why Your Bench Sucks & Your Weekends Derail You [Q&A] | EP 537

Derek and I answer real questions from lifters trying to make progress while juggling normal life. We get into why so many people stall around a 185 bench, how to survive early-morning training, and the classic “eat clean all week, blow it on the weekend” trap. We also talk about staying consistent when kids get sick and routines fall apart.

Listen here:
https://kylehuntfitness.com/why-your-bench-sucks-your-weekends-derail-you-qa-ep-537/

Final Thought

If you only do one thing differently this month, stop waiting for the “perfect time.” It’s December. The perfect time has already passed. Just start.

– Kyle

PS – Ready to take the guesswork out of your training and nutrition?
Whether your goal is fat loss, muscle building, or getting strong without wrecking your joints, I’ll build you a plan that fits your life and keeps you consistent enough to see real results.

Apply for Hunt Fitness Coaching