Workout Programs

Structured training plans from beginner to advanced

Push Pull Legs (PPL)

intermediate 6 days/week muscle gain

The gold standard for hypertrophy. Train each muscle group twice per week with high volume.

Day 1 — Push

  • Barbell Bench Press — 4x6-8
  • Incline Dumbbell Press — 3x8-12
  • Barbell Overhead Press — 3x8-10
  • Dumbbell Lateral Raise — 4x12-15
  • Cable Tricep Pushdown — 3x10-12
  • Skull Crushers — 3x10-12

Day 2 — Pull

  • Conventional Deadlift — 3x5-6
  • Pull-Ups — 4x6-10
  • Barbell Bent-Over Row — 3x8-10
  • Seated Cable Row — 3x10-12
  • Face Pull — 4x15-20
  • Barbell Curl — 3x10-12
  • Hammer Curl — 3x10-12

Day 3 — Legs

  • Barbell Back Squat — 4x6-8
  • Romanian Deadlift — 3x8-10
  • Leg Press — 3x10-12
  • Lying Leg Curl — 3x10-12
  • Leg Extension — 3x12-15
  • Standing Calf Raise — 4x12-15

Day 4 — Push

  • Incline Dumbbell Press — 4x8-10
  • Dumbbell Flyes — 3x10-12
  • Barbell Overhead Press — 4x6-8
  • Dumbbell Lateral Raise — 4x15-20
  • Close-Grip Bench Press — 3x8-10
  • Cable Tricep Pushdown — 3x12-15

Day 5 — Pull

  • Barbell Bent-Over Row — 4x6-8
  • Lat Pulldown — 3x8-12
  • Seated Cable Row — 3x10-12
  • Face Pull — 4x15-20
  • Incline Dumbbell Curl — 3x10-12
  • Hammer Curl — 3x10-12
  • Farmer's Walk — 3x40-60 sec

Day 6 — Legs

  • Barbell Back Squat — 3x8-10
  • Bulgarian Split Squat — 3x10-12 each
  • Barbell Hip Thrust — 4x8-12
  • Lying Leg Curl — 3x10-12
  • Walking Lunges — 3x12 each
  • Seated Calf Raise — 4x15-20

Upper/Lower Split

intermediate 4 days/week strength & size

Great balance of volume and recovery. Train each muscle group twice per week in 4 days.

Day 1 — Upper (Strength)

  • Barbell Bench Press — 4x5-6
  • Barbell Bent-Over Row — 4x5-6
  • Barbell Overhead Press — 3x6-8
  • Pull-Ups — 3x6-8
  • Barbell Curl — 3x8-10
  • Cable Tricep Pushdown — 3x8-10

Day 2 — Lower (Strength)

  • Barbell Back Squat — 4x5-6
  • Romanian Deadlift — 3x6-8
  • Leg Press — 3x8-10
  • Lying Leg Curl — 3x8-10
  • Standing Calf Raise — 4x10-12
  • Plank — 3x45-60 sec

Day 3 — Upper (Hypertrophy)

  • Incline Dumbbell Press — 4x10-12
  • Seated Cable Row — 4x10-12
  • Dumbbell Lateral Raise — 4x12-15
  • Lat Pulldown — 3x10-12
  • Cable Crossover — 3x12-15
  • Incline Dumbbell Curl — 3x12-15
  • Skull Crushers — 3x12-15

Day 4 — Lower (Hypertrophy)

  • Leg Press — 4x10-12
  • Bulgarian Split Squat — 3x10-12 each
  • Barbell Hip Thrust — 4x10-12
  • Leg Extension — 3x12-15
  • Lying Leg Curl — 3x12-15
  • Seated Calf Raise — 4x15-20
  • Hanging Leg Raise — 3x10-15

Full Body 3x/Week

beginner 3 days/week general fitness

Perfect for beginners. Compound movements 3 days per week with full recovery between sessions.

Day 1 — Monday

  • Barbell Back Squat — 3x8-10
  • Barbell Bench Press — 3x8-10
  • Barbell Bent-Over Row — 3x8-10
  • Barbell Overhead Press — 3x8-10
  • Plank — 3x30-45 sec

Day 2 — Wednesday

  • Conventional Deadlift — 3x5-6
  • Incline Dumbbell Press — 3x10-12
  • Lat Pulldown — 3x10-12
  • Walking Lunges — 3x10 each
  • Barbell Curl — 2x10-12
  • Cable Tricep Pushdown — 2x10-12

Day 3 — Friday

  • Barbell Back Squat — 3x6-8
  • Barbell Bench Press — 3x6-8
  • Pull-Ups — 3xAMRAP
  • Romanian Deadlift — 3x8-10
  • Dumbbell Lateral Raise — 3x12-15
  • Glute Bridge — 3x15-20

Fat Loss Circuit

beginner 4 days/week fat loss

High-intensity circuits that burn calories and preserve muscle. Short rest periods keep your heart rate up.

Day 1 — Full Body Circuit A

  • Barbell Back Squat — 4x12
  • Push-Ups — 4x15
  • Barbell Bent-Over Row — 4x12
  • Walking Lunges — 4x12 each
  • Plank — 4x45 sec

Day 2 — Cardio + Core

  • 20 min HIIT (bike or treadmill) — 1x20 min
  • Hanging Leg Raise — 3x12
  • Cable Woodchop — 3x12 each
  • Glute Bridge — 3x20

Day 3 — Full Body Circuit B

  • Conventional Deadlift — 4x8
  • Incline Dumbbell Press — 4x12
  • Lat Pulldown — 4x12
  • Bulgarian Split Squat — 3x10 each
  • Farmer's Walk — 3x45 sec

Day 4 — Cardio + Arms

  • 25 min steady-state cardio — 1x25 min
  • Barbell Curl — 3x12
  • Cable Tricep Pushdown — 3x12
  • Face Pull — 3x15
  • Standing Calf Raise — 3x15

Strength 5x5

beginner 3 days/week strength

Classic strength program. 5 sets of 5 reps on compound lifts with linear progression.

Workout A

  • Barbell Back Squat — 5x5
  • Barbell Bench Press — 5x5
  • Barbell Bent-Over Row — 5x5

Workout B

  • Barbell Back Squat — 5x5
  • Barbell Overhead Press — 5x5
  • Conventional Deadlift — 1x5

Alternate A/B each training day. Add 5 lbs to upper body and 10 lbs to lower body lifts each session.