Workout library
Plans made to be used.
Clear exercises, sets, and rep targets—without turning a practical routine into a 2,000-word essay.
013–6 days / week · Intermediate
Push Pull Legs Workout
A repeatable split that groups pressing, pulling, and lower-body work into focused sessions.
- Push4 exercises
- Pull4 exercises
- Legs4 exercises
023 days / week · Beginner friendly
Full Body Workout
A compact plan that trains the main movement patterns several times each week without marathon sessions.
- Workout A4 exercises
- Workout B4 exercises
034 days / week · Intermediate
Upper Lower Workout
Two upper and two lower sessions balance training frequency, recovery, and exercise variety.
- Upper4 exercises
- Lower4 exercises
041–2 times / week · All levels
Push Workout
A chest, shoulder, and triceps session with a clear sequence from compound presses to isolation work.
- Push5 exercises
051–2 times / week · All levels
Pull Workout
A back and biceps session built around one vertical pull, one row, and controlled accessory work.
- Pull5 exercises