Workout Program Guides
In-depth guides for the four most effective training splits. Understand the structure, who each program suits, and generate your personalised plan in seconds.
Push Pull Legs (PPL)
Divide training by movement pattern. Push, Pull, and Legs days hit every muscle group twice per week on a 6-day schedule — the gold standard for high-volume hypertrophy.
- Bench Press
- Overhead Press
- Deadlift
- Barbell Row
- Squat
Upper/Lower Split
Two upper body and two lower body sessions per week. The most sustainable 4-day split for intermediate lifters — high frequency, manageable recovery, consistent progress.
- Bench Press
- Pull-Ups
- Squat
- Romanian Deadlift
- Overhead Press
Full Body Training
Every session trains every muscle group. Three days per week, three exposures to every movement pattern. The most efficient structure for beginners and lifters with limited time.
- Squat
- Bench Press
- Row
- Overhead Press
- Deadlift
Not sure which program to choose?
Read How to Build a Workout Plan for a complete breakdown of how to pick the right split for your schedule, experience level, and goals. Or go straight to the generator — it includes a type selector that explains each option inline.