For The Reps
Push / Pull / Legs — 3 day
Classic 3-way body-part split. One push day, one pull day, one leg day per week. Great starting point for intermediates bumping volume from a full-body routine.
For The Reps
Strength plans, lifting splits, exercise focus, progression notes, and recovery guidance.
18 posts
For The Reps
Push / Pull / Legs — 6 day
Twice-a-week PPL for intermediates who want more volume. Repeats the 3-day rotation back-to-back with slight variation between A and B days.
For The Reps
Upper / Lower — 4 day
Twice-weekly frequency for every muscle, balanced between upper and lower. Works well for intermediates who want more recovery than 6-day PPL.
For The Reps
Full-body 3×
Three full-body sessions per week alternating emphasis. Great for beginners or time-crunched lifters.
For The Reps
StrongLifts 5×5
Linear-progression beginner barbell program. Two alternating workouts, 5 sets of 5 on the big lifts, add 2.5kg each session.
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Starting Strength
Mark Rippetoe's beginner program. Three lifts per session, linear progression, minimal accessories.
For The Reps
GZCLP
Cody Lefever's beginner/intermediate program. Tiered intensity: T1 (heavy 3×5), T2 (moderate 3×10), T3 (hypertrophy 3×15).
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5/3/1 Boring But Big
Jim Wendler's 5/3/1 main work + 5×10 Boring But Big accessories on the same lift. Intermediate program with planned deload every 4th week.
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nSuns 5-day
High-volume 5/3/1 variant with focused progression. Two main lifts per day and dense accessory work. Only for intermediates ready for fatigue.
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Madcow 5×5
Intermediate progression off StrongLifts. Ramp weight across sets ending in one heavy top set of 5. Add ~2.5kg/week.
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Texas Method
Three-day intermediate program: volume Monday, light Wednesday, intensity (PR) Friday. Designed by Starr and popularised by Rippetoe.
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PHAT — Power Hypertrophy Adaptive
Layne Norton's 5-day split: 2 power days (heavy, low reps) + 3 hypertrophy days. Advanced lifters only — serious volume.
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PHUL — Power Hypertrophy Upper Lower
Brandon Campbell's 4-day split: 2 power days + 2 hypertrophy days. Upper/lower structure, balanced volume and intensity.
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Arnold 6-day
Arnold Schwarzenegger's famous 6-day double split. Chest+Back / Shoulders+Arms / Legs twice a week. High volume, advanced only.
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Bro Split — 5 day
Classic body-part split: one muscle group per day. Not optimal for frequency but popular and enjoyable for intermediate lifters who want focused high-volume sessions.
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Renaissance Hypertrophy
Renaissance Periodization 5-day hypertrophy. Volume progresses week-over-week (MEV → MRV) with a deload every 4-6 weeks. Advanced.
For The Reps
Jeff Nippard Scientific PPL
Jeff Nippard's 6-day science-based PPL with hypertrophy-optimised rep ranges and rest-pause techniques on select sets.
For The Reps
Bodyweight Beginner
Three full-body calisthenics sessions per week. No equipment needed. Progress to harder variations as you get stronger.