Bro Split
The five-day one-muscle-per-day split, what the frequency research says about it, who it still suits, and a complete week if you want to run it.
Workouts · 8 entries
Dumbbell
workouts
A pair of adjustable dumbbells covers more of the training you need than most people assume.
Fat Loss Circuit
A four-day circuit that keeps training volume high and recovery cost manageable during a calorie deficit — because the diet does the fat loss, not this.
Full Body Dumbbell Workout
A complete full body session using only dumbbells, three days a week, built around six movements that cover every major muscle group.
Push Pull Legs
Complete push, pull and legs sessions, how to run the split at three or six days a week, and who it actually suits.
3-Day Push Pull Legs
How to run push pull legs on three days a week without leaving each muscle trained only once, and when to use it over an upper/lower split.
Recomposition Full Body
A three-day full body plan for building muscle and losing fat at maintenance calories, with the frequency that makes recomposition realistic.
Recomposition Upper / Lower
A four-day upper/lower plan for gaining muscle and losing fat at maintenance calories — realistic for beginners, returners and higher body fat.
Upper / Lower Split
Four days a week, each muscle trained twice, built around heavy compound lifts. The best frequency-to-recovery ratio for most intermediate lifters.