4-Day Upper Lower Split For Beginners
A 4-day program that trains your upper and lower body on separate days. More volume per session than full body training, with built-in recovery between each session type.
Read full guide →Browse All Muscle Gain Guides
Explore every muscle gain program in our library.
4-Day Upper Lower Split For Beginners
A 4-day program that trains your upper and lower body on separate days. More volume per session than full body…
Read guide →
3-Day Beginner Glute Workout Plan
An 8-week beginner strength program with a lower body and glute emphasis. Build strength, develop muscle, and establish training habits…
Read guide →
Dumbbell-Only Workout Program for Beginners
A complete 8-week strength program using nothing but dumbbells. Train at home, in a hotel gym, or at any basic…
Read guide →
3-Day Full Body Workout for Beginners
A classic 3-day barbell and dumbbell program built around the fundamental lifts. Three sessions a week, every major muscle group…
Read guide →
3-Day Push Pull Legs for Beginners
Your introduction to one of the most proven training splits in strength training. Three focused sessions per week, each targeting…
Read guide →
8-Week Complete Beginner’s Workout Plan
Your 8-week roadmap to building a strong fitness foundation. No experience necessary, just consistency and a willingness to show up.
Read guide →
Intermediate 6-Day Powerbuilding
Six days per week, pushing both strength and muscle simultaneously. Strength-focused A sessions and hypertrophy-focused B sessions, rotating across push,…
Read guide →
4-Day Lower Body Focus Program
A 4-day program that prioritizes lower body development while maintaining upper body strength. Two dedicated lower body sessions per week,…
Read guide →
Intermediate Upper Lower Split
A 4-day upper lower split built for lifters with a solid foundation who are ready to train with real intensity.…
Read guide →
5-Day Push Pull Legs
A 5-day Push Pull Legs split built for intermediate lifters who want to train with high frequency and enough volume…
Read guide →
Intermediate 4-Day Hypertrophy Program
A 4-day program built around hypertrophy principles: moderate to high rep ranges, controlled tempos, and progressive volume increases across two…
Read guide →
Intermediate 3-Day Full Body Strength Program
A 3-day barbell strength program built around the squat, bench press, deadlift, and overhead press. Heavy loading on the primary…
Read guide →
Advanced 5-Day Muscle Building Program
Five days, five different sessions, maximum muscle. Push, pull, legs, upper, and lower body across a week designed for advanced…
Read guide →
Advanced 6-Day Powerbuilding Program
Strength and size in the same week. Heavy compound work on A sessions, hypertrophy-focused volume on B sessions, six days…
Read guide →
Glute and Strength Specialization Program
Three hip thrust sessions per week: heavy, moderate, and volume. An 8-week advanced glute block with targeted isolation work built…
Read guide →
8-Week Squat Specialization Program
One goal: a bigger squat. Three squat sessions per week using high-bar, pause, and front squat variations alongside maintenance work…
Read guide →
4-Day Dumbbell Home Split
Train like you have a gym, from your spare room. Upper/lower split, four sessions per week, adjustable dumbbells and a…
Read guide →