Workouts · Goal × Split
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.
- Templates
- 12
- Goals
- 4
Fat loss
Upper/LowerFat Loss — Upper/Lower 4 days, RIR-based lifting, Z2 cardio finishers. Muscle-preserving deficit training.Push/Pull/LegsFat Loss — Push/Pull/Legs 5-day rotating PPL tuned for a calorie deficit. Capped rest, single cardio finisher.Full BodyFat Loss — 3-Day Full Body Highest hypertrophy signal per session. Frees up 4 days for cardio and recovery.
Muscle gain
Push/Pull/LegsMuscle Gain — 6-Day PPL The classic intermediate hypertrophy split. MEV → MAV volume ramp across an 8-week block.Upper/LowerMuscle Gain — 4-Day Upper/Lower Sweet-spot template for intermediates who can't run 6 days a week.Bro SplitMuscle Gain — 5-Day Bro Split Chest, back, legs, shoulders, arms. Advanced-lifter volume dumped into one focused session per muscle.Full BodyMuscle Gain — 3-Day Full Body Best beginner hypertrophy template on the market. 3× per-muscle frequency.
Strength
Body recomposition
Upper/LowerRecomp — 4-Day Upper/Lower High-volume maintenance training. No cardio finisher — protect recovery for composition change.Push/Pull/LegsRecomp — 5-Day PPL High-frequency recomp template. Only run this with 7+ hour sleep and 1.8 g/kg protein.Full BodyRecomp — 3-Day Full Body Highest-adherence recomp template. 12–14 sets per muscle per week.