Workout Templates
Every proven structure, laid out honestly. Pick a split to follow, or skip the guesswork and get a plan personalized to your goal in under two minutes.
hypertrophy
- Push / Pull / Legs (6-day)intermediate | 6x/week | push pull legs
6-dages push/pull/ben-program til avancerede udøvere: ugestruktur, volumen, progression og hvem det egner sig til. Hent din personaliserede træningsplan.
- Push / Pull / Legs (3-day)intermediate | 3x/week | push pull legs
3-dages split push/pull/ben for øvede: ugens struktur, træningsvolumen, progressionsregler og hvem det passer til. Få en personaliseret version.
- Upper / Lower (4-day)intermediate | 4x/week | upper lower
Over/underkrop 4-dages split for øvede løftere: ugestruktur, A/B-pas til styrke og hypertrofi, progression og hvem den passer til. Personlig version.
- Arnold Splitadvanced | 6x/week | chest back split
Arnold 6-day split: chest/back, shoulders/arms, legs trained twice weekly. Volume targets, progression strategy, and who benefits. Get a personalized version.
- Bro Splitintermediate | 5x/week | body part
Bro split guide: 5 high-volume sessions per week, one muscle group per day. Volume targets, progression rules, and who it works for. Get a personalized version.
strength
- Full Body (3-day)beginner | 3x/week | full body
Helkrop 3-dages program til begyndere: ugestruktur, passdesign, lineær progression og hvem den passer til. AI-personaliseret version tilgængelig.
- Starting Strengthbeginner | 3x/week | full body
Lineært stangprogressionsprogram: A/B-struktur, hovedløft, progressionsregler og hvem det fungerer bedst for. AI-personaliseret version tilgængelig.
- StrongLifts 5×5beginner | 3x/week | full body
StrongLifts 5×5 program guide: Workout A and B structure, five core lifts, linear progression, and who the program suits. Get a personalized version.
- 5/3/1intermediate | 4x/week | upper lower
5/3/1-programmet: fire-ugers bølgebelastningscyklus, hovedløftprogression, tilbehørsmuligheder og hvem det fungerer bedst for. AI-personaliseret version tilgængelig.
- GZCLPbeginner | 4x/week | upper lower
GZCLP-programguide: fire-dages struktur, T1/T2/T3 niveau-system, uafhængig progression per niveau og hvem det er for. AI-personaliseret version tilgængelig.