Workout & Training Guides

Find the right workout program for your level, from a beginner workout routine to the best split for muscle growth and advanced programming. Then use our review checklists to audit and improve the plan you already run.

Choose your path

Find a workout routine for your level

Beginner Workout RoutineBuild a beginner workout routine with enough practice, recoverable volume, simple progression, and a split that fits new lifters. Intermediate Workout SplitChoose an intermediate workout split across upper/lower, PPL, and PPLUL, with the volume and progression to keep growing past beginner gains. Advanced Workout ProgramBuild an advanced workout program with the right volume, periodization, specialization, fatigue management, and split choices. Best Bodybuilding Program for Beginners and Muscle GrowthCompare beginner bodybuilding, full-body, upper/lower, and push pull legs structures before choosing your split. Powerlifting Program for Beginners, Intermediate and Advanced LiftersFollow a powerlifting path for strength skill, planned intensity, and measurable 1RM progress.

Program reviews

Review and audit your current program

Workout Program Review ChecklistUse this workout program review checklist to judge progression, volume, recovery, exercise balance, and whether your plan fits your goal. Is This a Good Workout?Review your workout plan with a 7-point check for split, volume, progression, recovery, exercise balance, and training level fit. Beginner Workout RoutineCheck if your beginner workout routine is good with a review of exercises, split, frequency, progression, recovery, and weekly volume. Intermediate Workout SplitReview your intermediate workout split for schedule fit, weekly volume, progression, recovery, deloads, and common split mistakes. Advanced Workout ProgramAudit your advanced workout program for phase planning, specialization, fatigue management, progression, deloads, and measurable results.

Tools

Calculators that support the guides

1RM CalculatorEstimate maxes for strength programs and percentage-based work. Training Volume CalculatorCheck weekly workload and hard-set ranges. Strength StandardsCompare squat, bench, deadlift, overhead press, and row strength. Maintenance Calories CalculatorEstimate nutrition targets for muscle growth or strength blocks.