Training splits, written out in full
10 programs and 41 training days, every exercise, set and rep range listed. These are not descriptions of splits — they are the splits that ship inside the app, so you can read one here and start running it in a tap.
Push Pull Legs Split
The split most lifters end up on, because it lets you train everything twice a week without any session running past an hour.
6 days · 34 exercisesArnold Split
Chest with back, shoulders with arms, legs on their own, twice through the week. High volume, antagonist pairings, and no hiding.
4 days · 23 exercisesUpper Lower Split
Four days, everything trained twice a week. The best return per hour of any split here.
2 days · 12 exercisesFull Body Workout Plan
Everything, every session. The split that survives a busy month, because missing one day costs you far less.
3 days · 15 exercisesBeginner Workout Plan
Three days a week, machines and dumbbells first, and nothing you need to be shown twice.
3 days · 15 exercisesDumbbell Only Workout Plan
One pair of dumbbells, three sessions, no rack and no machines.
4 days · 23 exercisesGlute Focused Workout Split
Two lower days built around hip thrusts and hinges, two upper days so the rest of you keeps up.
6 days · 31 exercisesPush Pull Legs for Women
The PPL structure, with the leg days weighted the way most women actually want them.
5 days · 25 exercisesBikini Competition Workout Plan
Five days shaped around what the division is actually judged on: glutes, shoulders and a back that holds a line.
2 days · 10 exercisesBeginner Workout Plan for Women
Two sessions a week, full body, nothing that requires you to already know your way around a gym.