Push day workout: chest, shoulders and triceps.
A practical push-day workout with exercise order, sets, rep targets, progression and substitutions for chest, shoulders and triceps.
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A split you can actually train.
Usable, founder-reviewed strength-training templates with weekly schedules, exercises, rep ranges, progression and substitutions.
Pull day workout: back, rear delts and biceps.
A practical pull-day session with vertical and horizontal pulls, biceps work, rep ranges and substitutions.
Read the pagePush pull legs: a complete three-day rotation.
A usable three-day push pull legs split with exercises, weekly schedule, progression and a route to six days only when appropriate.
Read the pageUpper lower split: four repeatable training days.
A four-day upper lower split with two distinct upper and lower sessions, progression and exercise substitutions.
Read the pageThree-day workout split: full week, enough recovery.
A sustainable three-day gym split with full-body exposure, exercise selection, progression and alternatives.
Read the pageFour-day workout split: upper and lower, twice.
A four-day strength and hypertrophy split with weekly layout, exercises, progression and substitutions.
Read the pageFive-day workout split: more focus, not more filler.
A five-day hypertrophy split that distributes work without adding junk volume, with progression and schedule options.
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