Workout splits
A split is how you divide your training across the week. Pick the one that matches how many days you can train; every day below links to its exercises and their 3D demos.
- 3 or 6 days a week
Push / Pull / Legs
Push/pull/legs groups muscles by what they do. Push day trains the chest, shoulders and triceps; pull day the back, biceps and rear shoulders; legs day the quads, hamstrings, glutes and calves. Run it three days a week, or six for twice-weekly frequency.
Push · Pull · Legs · 4 exercises so far
- 4 days a week
Upper / Lower
An upper/lower split alternates upper-body days (chest, back, shoulders and arms) with lower-body days (legs and hips). Four sessions a week train every muscle group twice, with a rest day in the middle of the week and two at the end.
Upper · Lower · 4 exercises so far
- 2–4 days a week
Full Body
Full-body training works every major muscle group in each session, usually with one exercise per movement pattern. Two to four sessions a week train each muscle often, which makes it a simple, effective starting point and a good fit for busy weeks.
Full body · 3 exercises so far
- 5 days a week
Body-Part Split
A body-part split, often called a bro split, gives each major area its own day, so you train chest, back, shoulders, arms and legs once a week each, with many sets per session for the day's muscle group across five training days.
Chest · Back · Shoulders · Arms · Legs · 4 exercises so far