Great programs are simple, repeatable, and progress gradually. Use this guide to design training that fits your life and drives measurable, sustainable results.
The Programming Framework
1) Frequency
- 3–4 days/week works for most lifters
- Match to schedule you can sustain 8–12+ weeks
2) Volume
- 8–15 hard sets per muscle/week (most people)
- Spread over 2–3 sessions/muscle for quality
3) Intensity
- Finish most sets with 1–2 reps in reserve
- Heavy isn’t required; consistency is
4) Exercise Selection
- Choose patterns that fit your body/equipment
- See Exercise Library for options
Common Splits
Full Body (3 days)
- Mon: Squat, Push, Pull, Core
- Wed: Hinge, Push, Pull, Core
- Fri: Lunge, Push, Pull, Core
Upper / Lower (4 days)
- Mon: Upper • Tue: Lower
- Thu: Upper • Fri: Lower
Push / Pull / Legs (3–6 days)
- Rotate P‑P‑L; take rest days as needed
- Good for higher frequency per muscle
Rep Ranges and Progression
- Primary lifts: 4–8 reps; accessory: 8–15 reps
- Progress by adding 1–2 reps or 2.5–5% load when you hit the top of the range twice
- Keep 1–2 reps in reserve on most sets
Sample Templates
Full Body (3 days)
- Day A: Squat 3×6–8 • Row 3×8–10 • Press 3×6–8 • Plank 3×30s
- Day B: RDL 3×6–8 • Pull‑Down 3×8–12 • DB Bench 3×8–10 • Side Plank 3×20–30s
- Day C: Split Squat 3×8–10 • Chest‑Sup Row 3×10–12 • Overhead Press 3×6–8 • Bird Dog 3×8/side
Upper / Lower (4 days)
- Upper 1: Press • Row • Accessory Chest/Shoulders/Arms
- Lower 1: Squat • Hinge • Accessory Quads/Hams/Glutes
- Upper 2: Press (alt) • Pull‑Down • Accessories
- Lower 2: Hinge (alt) • Lunge • Accessories
Periodization & Deloads
- Weeks 1–3: build volume/quality; Week 4: slightly easier
- Deload every 4–8 weeks: cut volume 30–50% and/or load 10–30%
- Return to normal with better performance and motivation
Related Guides: Learn how to progress safely with Progressive Overload. New lifter? Start here: Fitness for Beginners. Choose exercises from the Exercise Library. Optimize between sessions with the Recovery Guide.