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
The 6-day push/pull/legs split for intermediate lifters: weekly structure, volume targets, progression rules, and who should run it. Get a personalized version.
- Push / Pull / Legs (3-day)intermediate | 3x/week | push pull legs
The 3-day push/pull/legs split for intermediate lifters: weekly structure, session volume targets, progression rules, and who should run it. Get a personalized version.
- Upper / Lower (4-day)intermediate | 4x/week | upper lower
Upper/lower 4-day split for intermediate lifters: weekly structure, A/B session types, progression rules, and who it suits. Get a personalized 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
The full-body 3-day training program: weekly structure, session design, linear progression, and who benefits most. Get a personalized version.
- Starting Strengthbeginner | 3x/week | full body
Starting Strength barbell program guide: workout A/B structure, core lifts, linear progression rules, and who it works best for. Get a personalized version.
- 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
The 5/3/1 program: four-week wave-loading cycle, main lift progression, assistance work options, and who it works best for. Get a personalized version.
- GZCLPbeginner | 4x/week | upper lower
GZCLP program guide: four-day structure, T1/T2/T3 tier system, independent progression per tier, and who benefits most. Get a personalized version.