FREE WORKOUT PROGRAMS

The most popular muscle-building split for a reason. Push, pull, and legs are trained twice per week, giving each muscle group two growth stimuli every seven days. Best suited to lifters who can commit to six sessions a week.

A four-day split alternating upper and lower body sessions. Hits each muscle group twice a week with built-in recovery, making it one of the most sustainable splits for steady muscle gain.

A three-day full body routine built for people new to lifting. Each session trains the whole body with the fundamental compound movements, building strength and technique fast while keeping recovery easy.

A four-day program combining heavy compound lifting with higher-rep accessory work to retain muscle while losing fat. Resistance training preserves muscle in a calorie deficit. The fat loss comes from your diet, not endless cardio.

A classic strength program built on five sets of five reps on the core barbell lifts. Simple, brutal, and effective. Two alternating workouts run three times a week to build raw strength on the big movements.

A complete muscle-building program requiring only a set of dumbbells and a bench. Perfect for home training or anyone who wants to avoid the crowded gym floor. Trains the whole body across three sessions a week.