Workout splits

Pick the split that fits your week. Each page has a free sample week with sets and reps.

• Push Pull Legs Routine

  A push pull legs routine you can follow this week: six days, what to train each day, sets and reps, and how to progress. Free sample week.

• Upper Lower Split

  An upper lower split you can start today: four days a week, the exercises for each day, sets and reps, and how to progress. Free sample week.

• 3 Day Workout Split

  A 3 day workout split for busy weeks: three full-body sessions, sets and reps, and how to progress. Free sample week, ideal for beginners.

• 4 Day Workout Split

  A 4 day workout split with a full sample week: which muscles to train each day, sets and reps, and how to progress. Free to follow.

• Calisthenics Workout Plan

  A calisthenics workout plan with no equipment: three sessions a week, the moves, sets and reps, and how to keep progressing without weights.

• Powerlifting Program for Beginners

  A beginner powerlifting program built on the squat, bench press and deadlift: four days a week, sets, reps and percentages. Free sample week.

• 5x5 Workout Program

  The classic 5x5 workout (the format StrongLifts made popular): two alternating sessions, three days a week, and how to add weight. Free sample week.