Workouts by Goal & Split
Every workout plan cross-indexed by goal and training split. Pick your goal, pick your split, get the exact template — RIR, sets, reps and cardio prescription included.
Fat loss
4 days, RIR-based lifting, Z2 cardio finishers. Muscle-preserving deficit training.
5-day rotating PPL tuned for a calorie deficit. Capped rest, single cardio finisher.
Highest hypertrophy signal per session. Frees up 4 days for cardio and recovery.
Muscle gain
The classic intermediate hypertrophy split. MEV → MAV volume ramp across an 8-week block.
Sweet-spot template for intermediates who can't run 6 days a week.
Chest, back, legs, shoulders, arms. Advanced-lifter volume dumped into one focused session per muscle.
Best beginner hypertrophy template on the market. 3× per-muscle frequency.
Strength
Squat, bench, deadlift, press. Linear progression, minimal accessory noise.
Light-heavy intermediate strength template. Heavy top sets twice a week.
Body recomposition
High-volume maintenance training. No cardio finisher — protect recovery for composition change.
High-frequency recomp template. Only run this with 7+ hour sleep and 1.8 g/kg protein.
Highest-adherence recomp template. 12–14 sets per muscle per week.