Training programs.

The most popular hypertrophy split: organise training by movement pattern — pushing, pulling and legs — and hit each muscle twice a week with high quality volume.

A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.

Train every major muscle each session, three days a week. The most efficient and proven structure for beginners — high frequency on the lifts that matter.

Arnold Schwarzenegger's high-volume six-day split, pairing chest/back, shoulders/arms and legs. Big volume, big pumps — for advanced lifters with the recovery to match.

Hit one muscle group per day with high volume and full recovery between sessions. Popular for a reason — it is simple, satisfying and lets you really hammer a body part.

Power Hypertrophy Upper Lower: two heavy power days and two higher-rep hypertrophy days a week. You build strength and size at the same time on a four-day schedule.

Layne Norton's Power Hypertrophy Adaptive Training: two power days plus three hypertrophy days for high frequency and high volume. Demanding, effective, advanced.

Five sets of five on a handful of compound barbell lifts, three days a week. The classic beginner strength program — simple, brutal and it works.

Mark Rippetoe's minimalist barbell program built on the squat, press, deadlift and bench. Three lifts a session, three sessions a week, linear gains.

Jim Wendler's 5/3/1: percentage-based waves around the four big lifts, with a final AMRAP set each week. Slow, sustainable, and built to keep adding plates for years.

A high-volume spin on 5/3/1 with daily AMRAP top sets that drive weekly progression. More volume and faster gains than vanilla 5/3/1 — if you can recover.

Cody Lefever's GZCL method as a linear-progression beginner program: tiered intensity (T1 heavy, T2 volume, T3 accessory) so you progress strength and size together.

The intermediate successor to StrongLifts: ramping 5x5 sets and weekly (not per-session) progression, so you keep getting stronger after linear gains slow down.

A weekly volume/recovery/intensity structure: a hard volume day Monday, a light day Wednesday, and a PR intensity day Friday. A proven step beyond linear progression.

A beginner linear program with a final AMRAP set on the main lifts, so you bank extra reps and progress faster while learning to push close to failure.

Built around the three competition lifts with specific accessory work to bring up weak points. Everything serves a bigger total.

A five-day hypertrophy program that prioritises volume, mind-muscle connection and bringing up lagging body parts for a balanced physique.

The best of both worlds: heavy compound work for strength plus targeted hypertrophy accessories for size. Look strong and be strong.

Train to be strong AND conditioned: heavy lifting paired with running and engine work, programmed so the two goals support rather than sabotage each other.

Build serious strength with nothing but your bodyweight — progressions toward pull-ups, dips, pistol squats and eventually skills like the muscle-up.

A simple full-body routine using zero equipment — perfect for travel, home or getting started. Three sessions a week, every muscle covered.

A complete physique program using nothing but a pair of dumbbells — ideal for a home setup. Every push, pull, squat and hinge covered.

Get strong at home with minimal equipment — bands, dumbbells and bodyweight. A flexible four-day plan you can run in a spare room or garage.