Workouts

Workouts collects complete training programs and session formats you follow as written. Each guide lists the weekly split, the exercises, sets and reps, and who the program suits. The category serves lifters who want structure instead of picking exercises session by session, plus cardio formats such as HIIT, circuit training and interval training.

Most intermediate lifters start with the PPL workout. The push pull legs split divides the body into 3 sessions and runs 3 to 6 days a week.

Lifters with 6 training days use the PPL x Arnold split, a hybrid that merges push pull legs with Arnold Schwarzenegger’s muscle pairings and hits every muscle twice a week.

With 4 days available, the PHUL workout combines 2 power days and 2 hypertrophy days in an upper/lower split.