Choose your split
Four programs, eight individual routines. Every one lists the exact exercises, sets, reps, and rest times — pick the split that fits your schedule and goals.
Push / Pull / Legs
The Push/Pull/Legs split trains each muscle group with focused volume by grouping exercises by movement pattern — pushing, pulling, and lower body. Run it 6 days a week for high frequency, or 3 days a week for a lighter commitment.
Upper / Lower
The Upper/Lower split alternates between upper- and lower-body sessions, hitting every major muscle group twice a week in just four training days. It is a strong middle ground between frequency and recovery.
Full Body
Full Body training hits every major muscle group in a single session, making it ideal for a 3-day-a-week schedule. Two rotating sessions keep the stimulus fresh while maximizing total weekly frequency.
Beginner Foundations
A simple, low-fatigue full-body program designed to teach proper technique on the core compound lifts before adding intensity. Perfect for your first 8–12 weeks of structured training.