Evidence-based programs with detailed exercise selection, sets, reps, and rest periods. Filter by experience level.
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BeginnerStrength
3-Day Full Body — Foundation Strength
The most effective approach for beginners. Three full-body sessions per week drives maximum neural adaptation and strength gains in the shortest time.
8 wkDuration
3 d/wkFrequency
45 minSession
Mon
Back Squat 3×5
Bench Press 3×5
Barbell Row 3×5
Plank 3×30s
Wed
Deadlift 1×5
Front Squat 3×5
Incline DB Press 3×8–10
Lat Pulldown 3×8–10
Fri
Repeat Monday with +5 lbs on main lifts
IntermediateHypertrophy
4-Day Upper/Lower — Hypertrophy Base
Each muscle group trained twice per week through upper-lower splits. The optimal frequency-to-volume ratio for maximizing muscle protein synthesis.
12 wkDuration
4 d/wkFrequency
60 minSession
Mon Upper
Bench Press 4×6–8
Barbell Row 4×6–8
OHP 3×8–10
Chin-Ups 3×AMRAP
Tue Lower
Back Squat 4×6–8
Romanian DL 3×8–10
Leg Press 3×10–12
Thu Upper
Incline DB Press 4×8–10
Cable Row 4×8–10
Lateral Raise 4×12–15
Fri Lower
Hack Squat 4×8–12
Sumo DL 3×6–8
Walking Lunge 3×12ea
AdvancedVolume
6-Day PPL — Push Pull Legs
The gold standard high-volume split. Each movement pattern trained twice per week with heavy and volume variants. For athletes ready to push maximum training density.
16 wkDuration
6 d/wkFrequency
75 minSession
Mon Push
Bench 5×4 (heavy)
OHP 4×6–8
Incline DB 4×8–10
Dips 3×AMRAP
Tue Pull
Deadlift 5×3
Pull-Ups 4×AMRAP
Barbell Row 4×6–8
Curls 4×10
Wed Legs
Squat 5×4
RDL 4×6–8
Leg Press 4×10–12
Thu Push
Incline Bench 4×6–8
DB Press 4×10
Lateral Raise 5×15
Fri Pull
Rack Pull 4×5
Cable Row 4×10
Face Pulls 4×15
Sat Legs
Front Squat 4×6
Walking Lunge 4×12
Leg Curl 4×12
IntermediateFat Loss
4-Day HIIT Strength — Fat Loss Hybrid
Combine heavy compound lifts with high-intensity interval finishers. Burns maximum calories, preserves muscle, and delivers rapid body recomposition.
8 wkDuration
4 d/wkFrequency
55 minSession
Mon
Squat 4×6–8
RDL 3×8–10
Bike Sprints 8×20s
Tue
Rowing HIIT 10 rounds
Battle Ropes 6×30s
Box Jumps 4×8
Thu
Bench 4×6–8
Cable Row 4×8–10
Jump Rope 10 min
Fri
Deadlift 4×5
Push-Up Variations 3×15
Sled Push 6×20m
Training Tips
Training Principles
Progressive Overload
Add weight, reps, or sets each week. Without progressive overload, your body has no reason to adapt.
Track Every Session
Log your lifts. You cannot progress what you do not measure. Use a notebook or app.
Rest Is Growth
Muscle is built during recovery, not during training. Sleep 7–9 hours. Do not skip rest days.
Technique First
Perfect form with lighter weight beats sloppy reps with heavy weight — and prevents injury.