Day-by-day programs built from the full library. Pick the split that fits your week.
The classic 6-day bodybuilder split — train every muscle twice a week with maximal volume and recovery.
A balanced 4-day split alternating upper- and lower-body days — great for strength and size on a busy schedule.
One muscle group per day, hammered from every angle — the bodybuilder's hypertrophy classic.
Three full-body days hitting every major movement pattern each session — maximum frequency, perfect for beginners and naturals.
Antagonist pairings — chest with back, shoulders with arms — for an intense pump and old-school size. Six days for advanced lifters.
A 3-day squat / bench / deadlift program — build maximal strength on the big three with hypertrophy back-off work.
Dedicated section
Programs built on female reference loads — a glute-focused split and a full-body plan, coached to the same standard.