Training guides
Complete workout splits. No email required.
Every guide here is the full programme: the exact exercises, sets, reps, rest periods and progression scheme. Not an outline, not a teaser for a PDF. Pick the one that matches the days you can actually train.
Push / Pull / Legs
The most popular split in lifting, and the most commonly botched. Both versions, written out in full.
The full push/pull/legs split explained: 3-day and 6-day versions, exact exercises, sets, reps and progression, plus who PPL actually suits and who should skip it.
Read the guide → 4 days / weekUpper / Lower Split
The best return on four days a week. Twice-weekly frequency without a six-day commitment.
The upper/lower split explained: why 4 days a week is the sweet spot for most lifters, the exact sessions, how to progress, and how it compares to PPL and full body.
Read the guide → 3 days / week3 Day Workout Split
Three days is enough, if you spend them on compounds instead of collecting isolation work.
Three days a week is enough to build serious muscle if you structure it right. Full-body, PPL and upper/lower compared, with complete workouts and a progression plan.
Read the guide → 4 days / week4 Day Workout Split
The best volume-to-recovery ratio in lifting. Three ways to structure it, and how to pick.
Four days a week is the sweet spot for building muscle. Upper/lower, push/pull and the four-day body-part split compared, with full workouts, volume targets and progression.
Read the guide → 5 days / week5 Day Workout Split
Enough days to bring up a weak point without sacrificing everything else.
Five days a week gives you room for real specialisation. The upper/lower/push/pull/legs hybrid, the classic 5-day body-part split, and how to add volume without wrecking recovery.
Read the guide → 6 days / weekArnold Split
Golden-era volume, six days a week. Brutal, effective, and not for everyone.
Arnold Schwarzenegger's chest/back, shoulders/arms, legs split explained: the complete six-day programme, the volume it demands, and an honest look at who it actually suits.
Read the guide →Looking for a single movement?
The exercise library covers how to perform each lift, which muscles it trains, the mistakes that cost you reps, and where it fits in a programme.