Joslyn Thompson Rule Unofficial Strength Split Strategy 2026

Joslyn Thompson Rule has confirmed that her unofficial strength split will not be limited to January, but will instead expand into a year-long programming strategy for 2026. Following the initial announcement that her January live classes could be combined into a cohesive weekly routine, Joslyn later clarified, via Instagram, that this structure will serve as the blueprint for her Monday live slots for the remainder of the year.

A System for Consistency

The expansion addresses a longstanding request from the community for more periodized training options that sit outside the platform’s official “Collections” or programs. By confirming this approach for all of 2026, Joslyn effectively turns her Monday live class into a recurring building block for long-term progress.

The concept, rooted in traditional strength programming principles, is simple. Each Monday, JTR teaches a live class. While these sessions function as effective standalone workouts, they are intentionally designed to fit together. Over the course of a month, the four or five classes taught create a complete weekly unofficial strength split schedule.

Members are encouraged to take the previous month’s classes and repeat them as a weekly routine for a four-to-six-week cycle. This allows for progressive overload, the gradual increase of stress placed upon the body during exercise training, which is essential for strength adaptation.

How the 2026 Roadmap Works

Instead of wondering what to train next, members can rely on a consistent rollout schedule.

• Retrospective Structure: The program available for any given month is constructed from the classes taught in the prior month. For instance, the current active plan, as of article publication, is built from January’s sessions.
• Monthly Refresh: As each month concludes, a new unofficial split based on that month’s Monday classes becomes available to start.
• Year-Long Scope: By the end of 2026, members will have access to 12 distinct monthly programs, allowing for variety and progression throughout the year.

Joslyn also noted that bonus content will be released periodically, including classes from other recorded content.

Inside the Current 3-Day Split

For those looking to adopt this method immediately, the current program—derived from January 2026’s classes—follows a balanced three-day weekly structure.

Day 1: Full Body Foundations

The week begins with a 30-minute full-body session. This workout prioritizes the posterior chain (muscles along the back of the body) and incorporates frontal plane movements, such as lateral lunges. This focus ensures members build stability and strength in multiple directions, rather than just forward and backward.

Day 2: Upper Body Mechanics

The second day is dedicated to a 30-minute upper body session, paired with a 10-minute core workout. The routine covers vertical and horizontal pushing and pulling patterns, ensuring comprehensive shoulder and back development. The core component emphasizes rotational movements, adding functional value to the strength work.

Day 3: Lower Body Power

The final workout of the split targets the lower body with a 15-minute glutes and legs session, plus an optional core add-on. This session focuses on fundamental hip-dominant and knee-dominant movements, such as squats and deadlifts. It includes specific single-leg work designed to address imbalances, making it highly relevant for runners.

Benefits of Unofficial Strength Splits

Consistency is often the missing link in home fitness. By formalizing this structure, Joslyn provides the “bigger picture” thinking that usually comes with hiring a personal trainer.

Following a set split allows members to track tangible metrics. Progress over a four-to-six-week block can be measured by increased load, improved form, or better recovery between sets. This structured approach removes decision fatigue and empowers members to train with intent.

With a full calendar of programs ahead, 2026 offers a unique opportunity for members to deepen their strength practice through smart, cohesive programming.

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