▸ Programs
Proven routines,
ready to run.
Battle-tested training templates. Pick one, drop it straight into your logbook, and start putting weight on the bar.
Push / Pull / Legs
The classic six-day split. Hit every muscle twice a week and chase the pump.
- Days/wk
- 6
- Level
- Intermediate
- Focus
- Hypertrophy
StrongLifts 5×5
Three lifts, three days, straight barbell strength. Add weight every session.
- Days/wk
- 3
- Level
- Beginner
- Focus
- Strength
Upper / Lower
Four days that balance strength and size — heavy up top, heavy down low.
- Days/wk
- 4
- Level
- Intermediate
- Focus
- Balanced
Full Body 3×
The whole body, three times a week. The most bang for a busy schedule.
- Days/wk
- 3
- Level
- Beginner
- Focus
- General fitness
Stop program-hopping.
Just start.
