Blog · 19
Programs
Complete training programs in tables, for every schedule, goal and level, at the gym or at home.
2 day workout plan: build muscle training twice a week
A 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
30 minute gym workout: templates that build muscle
A 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
4 day workout split: best options and a full program
Which 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
5x5 workout program: a 12-week plan to get strong
How the 5x5 workout program works, a full 12-week plan from linear progression to weekly progression, starting weights, who 5x5 suits and when to move on.
Bulking workout plan: how to train while gaining weight
A bulking workout plan built to turn extra calories into muscle: how much volume to do, how to progress in a surplus, and a 12-week 5-day program with tables.
Calisthenics for beginners: progressions and a weekly plan
Calisthenics for beginners: push-up, pull-up, dip and squat progressions with clear targets for moving on, and a 3-day weekly plan you can start today.
Cutting workout plan: keep your muscle while losing fat
A cutting workout plan that keeps your muscle: why to keep lifting heavy, how much to trim volume, how much cardio to add, and a 4-day program with tables.
Dumbbell only workout plan: 4-day program for muscle
A complete dumbbell only workout plan for home or a crowded gym: 4-day upper/lower program, a 3-day option, how to progress with fixed dumbbell jumps.
Full body workout plan: a 3-day A/B/C program
An intermediate full body workout plan: three different sessions a week (heavy, medium, light), sets, reps, rest, weekly volume and how to progress.
Gym workout plan for women: a 3-day strength program
A full-body gym workout plan for women: three sessions a week for strength and muscle, glutes and upper body included, how to progress, and the myths to ignore.
Home gym essentials: what to buy first, by budget
Home gym essentials by budget: what to buy first, how much space you need, what to skip, and how to train well with a minimal setup that grows with you.
Home workout without equipment: build muscle with no gear
A home workout without equipment that still builds muscle: exercise progressions from easy to hard, a sample 3-day week and how to keep progressing at home.
Kettlebell workout plan: 3 days of strength training
A kettlebell workout plan for strength: the swing, goblet squat, press and clean taught step by step, which bells to buy, and a 3-day program with progressions.
Powerlifting program for beginners: a 12-week first block
A powerlifting program for beginners: squat, bench and deadlift three days a week, a 12-week block ending in a mock meet, and first-meet basics.
Push pull legs workout plan: 6-day and 3-day programs
A complete push pull legs workout plan: a 6-day PPL with A and B days, a 3-day version, sets, reps, rest, weekly volume per muscle and how to progress.
Upper lower split program: 4 days, strength or size
A complete 4-day upper lower split program in two versions, strength-leaning and hypertrophy-leaning, with sets, reps, rest and a week-by-week progression.
Weight training over 40: what changes and a 3-day plan
Weight training over 40: what really changes with age, what doesn't, how to protect your joints and recover, plus a 3-day full-body program for lifters 40+.
Beginner gym workout plan: a 3-day full-body program
A complete gym program for beginners: two full-body workouts, sets, reps and rest, how to pick starting weights and how to progress for 12 weeks.
Best workout split: full body, upper/lower or push pull legs?
Full body, upper/lower, push pull legs or bro split? How to pick the best workout split for your days per week, experience and goal, with sample schedules.