Workout Templates
Start From a Template
Full Body
3-day full body workout program. Perfect for beginners or those with limited time. Hit every major muscle group each session.
5 workout days
Full Body A
Rest
Full Body B
Rest
Full Body C
Upper/Lower Split
4-day split alternating between upper and lower body. Great for intermediate lifters seeking balanced muscle development with adequate recovery.
5 workout days
Upper A (Strength)
Lower A (Strength)
Rest
Upper B (Hypertrophy)
Lower B (Hypertrophy)
Arnold Split
Arnold Schwarzenegger's classic 3-day split. Chest/Back, Shoulders/Arms, Legs - repeat the cycle twice per week for high frequency training.
4 workout days
Chest & Back
Shoulders & Arms
Rest
Legs
Bro Split
Traditional 5-day bodybuilding split. One major muscle group per day with high volume for maximum hypertrophy.
5 workout days
Chest
Back
Shoulders
Arms
Legs
Push/Pull/Legs (PPL)
Classic 6-day split targeting push muscles, pull muscles, and legs. Run the cycle twice per week for optimal frequency.
4 workout days
Push
Pull
Rest
Legs