Guides & articles
Train with a plan.
Workout splits you can start today, and short reads on how training works. Every claim links to the research behind it.
All guides and articles
guideThe 3-Day Split: A Complete Guide
Three gym days a week is enough to get strong and build muscle. Two ways to set it up, a full workout plan, and how to progress it.
5 min read
guideThe 4-Day Split: A Complete Guide
Four days a week gives you room for more sets and focused sessions. A full plan that trains every major muscle twice, plus how to progress it.
4 min read
guidePush / Pull / Legs: A Complete Guide
The split that groups muscles by movement. Run it three or six days a week, with full workouts and how to choose between the two.
3 min read
guideThe Upper / Lower Split: A Complete Guide
Two upper-body days and two lower-body days a week. A heavy day and a volume day for each half, with full workouts and progression.
3 min read
articleProgressive Overload: How to Keep Getting Stronger
Your body adapts to what you ask of it, so you have to keep asking for a little more. Five ways to progress, and how to tell when it is time.
3 min read
articleHow Many Sets Per Muscle Per Week?
Weekly sets are the training number that best predicts muscle growth. What the research says, how to count, and where to start.
3 min read
articleHow Long to Rest Between Sets
Short rest feels productive, but it can cost you reps. What the research says about rest for strength and muscle, and a simple table to follow.
3 min read