Workout Strategies That Actually Work: Full Body Splits, Fitness Phases, and the Myth of “Best”

In this episode of Nacho Fitness Coach, Caleigh and Sarah welcome back fan-favorite guest Nick Hogertz—a West Point grad, military veteran, judo champ, and all-around fitness brainiac. If you’re looking to go beyond trendy workouts and actually understand how to structure your fitness journey, this one's for you.

Nick breaks down how to build a fitness program that actually works over 12–24 months. Spoiler: it’s not just about looking good, it’s about moving well, staying injury-free, and building strength that lasts.

💬 “What’s the best workout?”

Short answer: It depends.

Long answer: The best approach is based on your goals and where you are in life. Whether you're a beginner, athlete, or just someone wanting to not throw their back out tiling the bathroom, fitness should fit your lifestyle. And for most people, full-body training makes a lot of sense—it's time-efficient, effective, and great for overall function.

🔑 6 Phases of a Functional Fitness Program

Nick outlines a six-phase training cycle designed for sustainability, transformation, and performance. Here's the breakdown:

1. Base Build Phase

• Focus: Habit creation and consistency
• Don’t overthink it—just show up.
• “Something is better than nothing.”

2. Health & Habits

• Clean up your nutrition and recovery routines.
• Build a foundation you can maintain for life.
• Think: long-term soldier readiness, not quick fixes.

3. Muscle Growth (aka Jim Bro Phase)

• Sarcoplasmic hypertrophy: build visible muscle mass.
• 10–15 rep range, short rest periods.
• Chest day, leg day—you know the drill.
• Important: don’t skip this, but don’t start here either.

4. Strength Phase

• Myofibrillar hypertrophy: gain raw power, not just size.
• Low reps (≤5), longer rest (2+ min).
• Think "Greek statue" not "puffy gym bro."

5. Plyometric Phase

• Build explosiveness and reactivity.
• Jumping, bounding, fast-twitch movements.
• Tough but essential for athleticism and injury resilience.
• Be cautious—many beginners get injured here without proper prep.

6. Maintenance Phase

• Sustain gains and avoid burnout.
• Adjust intensity, focus on lifestyle integration.

🧠 Functional Fitness = Fitness That Works for You

Nick's definition? "It matches what your life needs." Whether that’s playing volleyball on Tuesdays or hauling tile five days a week, training should support—not sabotage—your real-world activity.

And yes, jumping may be awkward or feel unnecessary, but training those explosive patterns has a purpose: it helps your body unlock strength it doesn’t even realize it has (hello, mom-lifting-car strength).