The training plans that actually work, broken down honestly. What each split is, who it's for, where it falls short, and how to set it up so it builds you instead of breaking you.
PPL is the most popular split for a reason. Built right, it gives you frequency, recovery, and the volume to grow.
Four days a week, every body part hit twice. Why upper lower beats body-part splits for most lifters.
Three sessions a week. Every major lift, every time. Why full-body is the most under-rated split for busy lifters.
The classic novice programme. Why it works for the first few months and the signs you need to graduate.
Once a week per muscle. Old-school. Loved by bodybuilders, dismissed by science. The honest take.
Two power days, two hypertrophy days. The hybrid split for lifters who want strength AND size.
Six days a week. Each muscle hit twice. The intermediate-to-advanced PPL variant for serious gains.
A high-volume Wendler variant that's brutal but effective. Who it's for and how to survive it.
Three lifts. Three sessions a week. The Mark Rippetoe classic that turned a generation into lifters.
Heavy compound work plus isolation volume. The blueprint for looking strong AND being strong.