TRAINING SPLITS FOR EVERY SCHEDULE

Three focused days, run twice a week — dedicated volume for every movement pattern.

Two upper days, two lower days — more recovery without losing frequency.

One session, every major muscle group — built for three-days-a-week schedules.

One muscle group a day — maximum focus for lifters chasing size.

Three days, run twice a week — the classic high-volume antagonist-pairing split for building size.

Power Hypertrophy Upper Lower — two heavy strength days and two lighter hypertrophy days.

Power Hypertrophy Adaptive Training — heavy power days early in the week, high-volume days after.

Strength and conditioning in the same session, every session — the split behind our most popular routine.

Built around the three competition lifts — everything else exists to make the big three go up.

No barbell required — build strength and control using nothing but your own bodyweight.