Find a Routine That Fits Your Life
Consistency is the cornerstone of progress. Choose a workout routine based on the number of days you can realistically commit to the gym each week. Once you've decided on your weekly commitment, select a suitable routine below. (Click cards for example exercises)
1 Day/Week
Full Body: Compound exercises to train the entire body.
2 Days/Week
Upper/Lower: One day for upper body, one for lower body.
3 Days/Week
Push/Pull/Legs (PPL): Workouts for pushing, pulling, and leg exercises.
4 Days/Week
Upper/Lower x2: Two upper body and two lower body workouts, alternating.
5 Days/Week
Conventional Split: Target different muscle groups daily.
6 Days/Week
PPL x2: Repeat Push/Pull/Legs twice weekly for higher frequency.
A set is a group of exercise repetitions (reps) performed consecutively. A rep (repetition) is one complete execution of an exercise movement.
Example: "3x12" means perform 3 sets of 12 repetitions. You would complete 12 reps, rest appropriately, then repeat this sequence for a total of 3 sets.