Workout programmes
Ten programmes written out properly — every session with sets, reps, rest and a cue, the weekly volume per muscle group so you can check it, and a progression rule specific enough to follow. Pick one, run it for the stated length, then move on.
Which one should you run?
Two questions decide it: how long you have been training, and how many days a week you will genuinely show up.
| Experience | 3 days | 4 days | 5–6 days |
|---|---|---|---|
| Never trained | Gym Starter | Gym Starter | Start with 3 days anyway |
| Under 6 months | Full Body Beginner | Full Body Beginner | More days will not help yet |
| 6–18 months | Strength Beginner | Upper / Lower | Upper / Lower |
| 18 months + | Fat Loss or Strength | Powerbuilding | Push Pull Legs or Muscle Gain |
| Any, cutting | Fat Loss | Fat Loss | Reduce to 4 — recovery is limited |
| Any, no gym | Home Workout | Home Workout | Home Workout |
The four rules that make any programme work
A programme is a delivery mechanism for these. Get them right and most reasonable programmes work; get them wrong and none do.
1. Volume: 10–20 hard sets per muscle group per week
Meta-analyses of resistance-training volume find a dose–response relationship between weekly sets and muscle growth, with each additional weekly set associated with a small further gain — but with clear diminishing returns, so more is not indefinitely better. Ten to twenty hard sets per muscle group per week is the practical working range for most people. Every programme below lists its weekly volume so you can check it rather than take it on trust.
2. Frequency: twice a week per muscle group is a sensible default
When total weekly volume is held equal, frequency makes little difference to muscle growth — spreading the same sets over two sessions instead of one is not magic. Strength gains, however, do improve with higher frequency, because lifting is a skill and skills benefit from practice. So: for size, pick the frequency that lets you hit your volume without a three-hour session; for strength, practise the lift more often.
3. Reps: the range matters less than you think
With volume matched and sets taken close to failure, low-load high-rep and high-load low-rep training produce similar hypertrophy. Proximity to failure and total sets predict growth better than the specific rep count. Heavy work is still necessary if your goal is maximal strength, and very high reps are more fatiguing for the same result — which is why these programmes mostly sit in the middle, not because 8–12 is magic.
4. Progression: decide the rule before you need it
Double progression is the default here and the easiest to follow. Work within a rep range, say 8–10. When you hit the top of that range on every working set with clean form, add the smallest available increment — usually 2.5 kg on lower-body lifts, 1–2 kg upper body, or the next dumbbell pair — and drop back to the bottom of the range. Then climb again.
Linear progression — adding weight every session regardless of reps — works only for genuine beginners, and only for a few months. When it stops working, that is not failure, it is the signal to switch to double progression.
Effort: keep one to three reps in reserve on most sets. Training every set to failure adds fatigue faster than it adds results, especially at higher volumes.
Running a programme without derailing it
Warming up
Five minutes of easy cardio, then ramp the first exercise: an empty bar or very light set, then two or three progressively heavier sets of 3–5 reps up to your working weight. No need to repeat this for accessories — the first exercise has already warmed the pattern.
Missing a session
Do not try to make it up by doubling the next one. Continue where you left off. Two sessions in a busy week is a normal week, not a failed one.
When a lift stalls
Once is noise. Twice at the same weight is a signal: drop the load 10% and build back over two or three weeks. Check sleep and food before you change the programme.
Deloads
Every six to eight weeks, or when performance drops for a week without an obvious cause, take a lighter week: same exercises, roughly 60% of the usual sets, comfortable weights. You will come back stronger than if you had pushed through.
When to change programme
When it stops producing progress, not when it stops feeling novel. Each programme below states how long to run it. Switching every three weeks is the single most common reason people train for years without changing.
What to track
Weight and reps for every working set, and a body measurement every one to two weeks. Without the first you cannot apply progression; without the second you cannot tell whether the plan is working.
Gym Starter
Four weeks to stop feeling lost in a gym.
| Level | Absolute beginner |
| Days per week | 3 |
| Session length | 40–45 min |
| Weekly layout | Monday / Wednesday / Friday, or any three non-consecutive days |
| Run it for | 4–8 weeks |
| Then move to | Full Body Beginner or Strength Beginner |
A good fit if
- You have never trained with weights, or not for years
- You want to learn the room before learning the barbell
- You have three days a week and no coach yet
Look elsewhere if
- You already squat and bench with confidence — start at Full Body Beginner
The sessions
Day 1
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Leg Press | 3 | 10–12 | 90 s | Whole foot on the platform; do not lock out hard. |
| Chest Press (machine) | 3 | 10–12 | 90 s | Elbows about 45° from the torso. |
| Lat Pulldown | 3 | 10–12 | 90 s | Pull to the collarbone, not behind the neck. |
| Leg Curl | 2 | 12–15 | 60 s | Control the return. |
| Plank | 3 | 30–45 s | 45 s | Ribs down, glutes on. |
Day 2
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Goblet Squat | 3 | 10 | 90 s | Elbows travel inside the knees. |
| Seated Row | 3 | 10–12 | 90 s | Lead with the elbows. |
| Shoulder Press (machine) | 3 | 10–12 | 90 s | Stop just short of locking out. |
| Leg Extension | 2 | 12–15 | 60 s | Pause a beat at the top. |
| Dead Bug | 3 | 8 each side | 45 s | Lower back stays flat. |
Day 3
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 8 | 2 min | Stand tall to finish; do not lean back. |
| Incline Dumbbell Press | 3 | 10 | 90 s | Wrists stacked over elbows. |
| Cable Row | 3 | 12 | 90 s | Torso still. |
| Calf Raise | 3 | 12–15 | 60 s | Full range, pause at the top. |
| Side Plank | 2 | 20–30 s each | 45 s | Stack the hips. |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 8 |
| Hamstrings & glutes | 7 |
| Chest | 6 |
| Back | 9 |
| Shoulders | 5 |
| Calves | 3 |
| Core | 8 |
How to progress
Add one rep per set each session until you reach the top of the range on every set. Then add the smallest available increment and drop back to the bottom of the range. On machines that is usually one pin; with dumbbells, the next pair up.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Leg Press | Goblet squat or hack squat |
| Chest Press | Dumbbell bench press |
| Trap Bar Deadlift | Dumbbell Romanian deadlift or kettlebell deadlift |
Full Body Beginner
Squat, hinge, push and pull three times a week — the fastest way to learn the lifts.
| Level | Beginner |
| Days per week | 3 |
| Session length | 50–60 min |
| Weekly layout | Monday / Wednesday / Friday. At least one rest day between sessions. |
| Run it for | 8–16 weeks — until the weekly jumps stop happening |
| Then move to | Upper / Lower Split or Strength Beginner |
A good fit if
- You are in your first six months of lifting
- You want the movement patterns practised often, which is what drives early progress
- You can train three days a week
Look elsewhere if
- You want maximum arm and shoulder volume — that is what a split is for
The sessions
Day 1
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Goblet Squat | 3 | 10 | 90 s | Sit between the hips, chest tall. |
| Dumbbell Bench Press | 3 | 10 | 90 s | Shoulder blades pinned to the bench. |
| Lat Pulldown | 3 | 12 | 75 s | Elbows down and back. |
| Romanian Deadlift (dumbbell) | 2 | 12 | 75 s | Hips back; stop at the stretch. |
| Plank | 3 | 45 s | 45 s | Squeeze glutes, do not sag. |
Day 2
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 8 | 2 min | Take the slack out before you pull. |
| Seated Row | 3 | 12 | 75 s | Torso angle does not change. |
| Split Squat | 3 | 10 each leg | 75 s | Front shin close to vertical. |
| Shoulder Press (dumbbell) | 2 | 10 | 75 s | Ribs down; do not arch. |
| Dead Bug | 3 | 8 each side | 45 s |
Day 3
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 3 | 8 | 2 min | Knees track over the middle toes. |
| Overhead Press | 3 | 8 | 2 min | Move the head back, then press. |
| One-Arm Dumbbell Row | 3 | 10 each | 75 s | No twisting. |
| Hip Thrust | 2 | 12 | 75 s | Pause at the top. |
| Hanging Knee Raise | 3 | 10 | 45 s | Control the lower. |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 9 |
| Hamstrings & glutes | 10 |
| Chest | 6 |
| Back | 12 |
| Shoulders | 8 |
| Core | 9 |
How to progress
Double progression. Work at the top of the listed range on every set before adding weight: +2.5 kg on lower-body barbell lifts, +1–2 kg upper body, or the next dumbbell pair. If you miss the target twice in a row, keep the weight and try again next week.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Back Squat | Goblet or front squat if the bar position is uncomfortable |
| Overhead Press | Seated dumbbell press |
| Hanging Knee Raise | Lying leg raise |
Strength Beginner
Few exercises, low reps, add weight nearly every session.
| Level | Beginner, strength focus |
| Days per week | 3 |
| Session length | 45–55 min |
| Weekly layout | Alternate A and B across three days: A B A one week, B A B the next. |
| Run it for | 12–20 weeks, until two resets in a row |
| Then move to | Upper / Lower Split or Powerbuilding |
A good fit if
- Your goal is a bigger squat, bench, deadlift and press
- You like simplicity and do not mind repetition
- You are new enough that linear progression still works
Look elsewhere if
- You mainly want size — volume matters more than load for that
- You cannot yet perform the four lifts with reasonable technique
The sessions
Day A
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 3 | 5 | 3 min | Same depth every rep, every week. |
| Bench Press | 3 | 5 | 3 min | Touch the sternum, no bounce. |
| Barbell Row | 3 | 5 | 2 min | Torso still; row to the lower ribs. |
| Plank | 2 | 45 s | 45 s |
Day B
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 3 | 5 | 3 min | |
| Overhead Press | 3 | 5 | 3 min | Glutes tight to stop the arch. |
| Deadlift | 1 | 5 | — | One working set on purpose — it is the most fatiguing lift. |
| Chin-up or Lat Pulldown | 3 | 6–10 | 2 min |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 9 (squat 3× weekly) |
| Hamstrings & glutes | 4–5 |
| Chest | 4–5 |
| Back | 6–8 |
| Shoulders | 4–5 |
How to progress
Linear, session to session, for as long as it keeps working: +2.5 kg squat and deadlift, +1–2 kg bench and press. When a lift fails twice at the same weight, drop it 10% and build back — that reset is part of the plan, not a failure.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Deadlift | Trap bar deadlift |
| Bench Press | Dumbbell bench press |
| Chin-up | Band-assisted chin-up or lat pulldown |
Upper / Lower Split
Four days, alternating halves. The best volume-to-recovery trade-off for most people.
Ships as a MyFitsy template| Level | Intermediate |
| Days per week | 4 |
| Session length | 60–70 min |
| Weekly layout | Monday, Tuesday, Thursday, Friday. Two on, one off, two on, two off. |
| Run it for | 12–20 weeks, with a deload every 6–8 |
| Then move to | Powerbuilding or Push Pull Legs |
A good fit if
- Six months or more of consistent training
- You can commit to four sessions most weeks
- You want both strength and size
Look elsewhere if
- You are still adding weight weekly on a beginner programme — finish that first
The sessions
Day 1 · Upper Push
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Bench Press | 4 | 6–8 | 2–3 min | Feet driving into the floor. |
| Standing Overhead Press | 4 | 6–8 | 2 min | Finish with biceps by the ears. |
| Incline Dumbbell Press | 3 | 8–10 | 90 s | |
| Cable Lateral Raise | 3 | 12–15 | 60 s | Lead with the elbow. |
| Overhead Rope Extension | 3 | 12 | 60 s | |
| Weighted Dip | 3 | 8–10 | 90 s | Stop two reps short of failure. |
Day 2 · Lower Strength
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 5 | 5 | 3 min | Belt from set three onwards if you use one. |
| Romanian Deadlift | 4 | 8 | 2 min | Hamstrings, not lower back. |
| Bulgarian Split Squat | 3 | 10 each | 90 s | |
| Standing Calf Raise | 4 | 12–15 | 60 s | |
| Hanging Leg Raise | 3 | 12 | 60 s |
Day 3 · Upper Pull
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Weighted Pull-up | 4 | 6–8 | 2–3 min | Full hang each rep. |
| Barbell Row | 4 | 8 | 2 min | |
| Chest-Supported Row | 3 | 10 | 90 s | |
| Face Pull | 3 | 15 | 60 s | Slow on the way back. |
| EZ-Bar Curl | 3 | 10–12 | 60 s |
Day 4 · Lower Volume
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Front Squat | 4 | 8 | 2–3 min | Elbows up. |
| Hip Thrust | 4 | 10 | 2 min | Chin tucked, pause at the top. |
| Walking Lunge | 3 | 12 each | 90 s | |
| Leg Curl | 3 | 12–15 | 60 s |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 12 |
| Hamstrings & glutes | 14 |
| Chest | 10 |
| Back | 14 |
| Shoulders | 10 |
| Biceps | 8 |
| Triceps | 9 |
| Calves | 4 |
| Core | 3 |
How to progress
Double progression on everything. Hit the top of the range across all working sets, then add weight and return to the bottom. The 5×5 squat is the exception: add 2.5 kg once all five sets are complete, and deload 10% after two failed weeks.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Weighted Pull-up | Lat pulldown or band-assisted pull-up |
| Front Squat | Hack squat or leg press |
| Bulgarian Split Squat | Split squat or step-up |
Push Pull Legs
Six sessions, each muscle group trained twice a week, one heavy and one lighter.
| Level | Intermediate to advanced |
| Days per week | 6 |
| Session length | 60–75 min |
| Weekly layout | Push, Pull, Legs, rest, Push, Pull, Legs — or run it as six straight days with one off. |
| Run it for | 8–12 weeks between deloads |
| Then move to | Repeat with different accessories, or Powerbuilding |
A good fit if
- A year or more of training
- You genuinely train six days most weeks
- You recover well: consistent sleep and enough food
Look elsewhere if
- You miss sessions regularly — Upper/Lower gives better results at four days
- You are in a steep calorie deficit
The sessions
Push A (heavy)
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Bench Press | 4 | 5–6 | 3 min | |
| Overhead Press | 3 | 6–8 | 2 min | |
| Incline Dumbbell Press | 3 | 8–10 | 90 s | |
| Lateral Raise | 3 | 12–15 | 60 s | |
| Skull Crusher | 3 | 10–12 | 60 s |
Pull A (heavy)
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Deadlift | 3 | 5 | 3 min | Reset every rep. |
| Pull-up | 4 | 6–8 | 2 min | |
| Barbell Row | 3 | 8 | 2 min | |
| Rear Delt Fly | 3 | 15 | 60 s | |
| Barbell Curl | 3 | 8–10 | 60 s |
Legs A (heavy)
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 4 | 5–6 | 3 min | |
| Romanian Deadlift | 3 | 8 | 2 min | |
| Leg Press | 3 | 10–12 | 90 s | |
| Leg Curl | 3 | 12 | 60 s | |
| Calf Raise | 4 | 12–15 | 60 s |
Push B (lighter)
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Incline Barbell Press | 4 | 8–10 | 2 min | |
| Seated Dumbbell Press | 3 | 10–12 | 90 s | |
| Cable Fly | 3 | 12–15 | 60 s | Stretch at the bottom. |
| Lateral Raise | 3 | 15–20 | 45 s | |
| Rope Pushdown | 3 | 12–15 | 60 s |
Pull B (lighter)
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Chest-Supported Row | 4 | 10–12 | 90 s | |
| Lat Pulldown | 3 | 12–15 | 75 s | |
| Cable Row | 3 | 12–15 | 75 s | |
| Face Pull | 3 | 15–20 | 45 s | |
| Incline Curl | 3 | 12–15 | 60 s |
Legs B (lighter)
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Front Squat | 4 | 8–10 | 2 min | |
| Hip Thrust | 3 | 10–12 | 90 s | |
| Walking Lunge | 3 | 12 each | 90 s | |
| Leg Extension | 3 | 15 | 60 s | |
| Seated Calf Raise | 4 | 15 | 45 s |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 14 |
| Hamstrings & glutes | 13 |
| Chest | 14 |
| Back | 17 |
| Shoulders | 15 |
| Biceps | 9 |
| Triceps | 11 |
| Calves | 8 |
How to progress
Add weight on the heavy rotation, add reps on the lighter one. Keep 1–3 reps in reserve on almost everything — at this volume, training to failure across the board will bury you inside a fortnight.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Deadlift | Trap bar deadlift or rack pull |
| Pull-up | Lat pulldown |
| Front Squat | Hack squat |
Muscle Gain
Five days of body-part focus, built around volume rather than load.
| Level | Intermediate |
| Days per week | 5 |
| Session length | 55–70 min |
| Weekly layout | Monday to Friday, weekend off. |
| Run it for | 10–16 weeks |
| Then move to | Push Pull Legs or a strength block |
A good fit if
- A year or more of training and competent technique
- Size is the priority over maximal strength
- You are eating in a modest surplus
Look elsewhere if
- You are in a deficit — use Fat Loss instead
- You cannot reliably train five days
The sessions
Day 1 · Chest & Triceps
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Incline Barbell Press | 4 | 8–10 | 2 min | |
| Flat Dumbbell Press | 3 | 10–12 | 90 s | |
| Cable Fly | 3 | 15 | 60 s | |
| Dip | 3 | 10–12 | 90 s | |
| Rope Pushdown | 3 | 12–15 | 60 s |
Day 2 · Back & Biceps
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Pull-up | 4 | 8–10 | 2 min | |
| Dumbbell Row | 4 | 10 | 90 s | |
| Lat Pulldown | 3 | 12 | 75 s | |
| Face Pull | 3 | 15 | 45 s | |
| Incline Curl | 3 | 12 | 60 s | |
| Hammer Curl | 2 | 12–15 | 45 s |
Day 3 · Legs
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 4 | 8 | 2–3 min | |
| Leg Press | 3 | 12 | 90 s | |
| Romanian Deadlift | 3 | 10 | 90 s | |
| Leg Extension | 3 | 15 | 60 s | |
| Calf Raise | 4 | 12–15 | 45 s |
Day 4 · Shoulders & Arms
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Seated Dumbbell Press | 4 | 10 | 90 s | |
| Lateral Raise | 4 | 15 | 45 s | |
| Rear Delt Fly | 3 | 15 | 45 s | |
| EZ-Bar Curl | 3 | 10–12 | 60 s | |
| Overhead Extension | 3 | 12 | 60 s |
Day 5 · Posterior chain
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Deadlift | 4 | 6 | 3 min | |
| Good Morning | 3 | 10 | 90 s | |
| Leg Curl | 3 | 12–15 | 60 s | |
| Back Extension | 3 | 15 | 60 s | |
| Shrug | 3 | 12–15 | 60 s |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 10 |
| Hamstrings & glutes | 13 |
| Chest | 13 |
| Back | 17 |
| Shoulders | 15 |
| Biceps | 11 |
| Triceps | 9 |
| Calves | 8 |
How to progress
Keep 1–3 reps in reserve. Add a set to a lagging muscle group every second week until recovery limits you, then reset to the starting volume. Training alone will not add size — a surplus of roughly 10–15% above maintenance is the other half of the job.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Pull-up | Lat pulldown |
| Dip | Close-grip press |
| Good Morning | Romanian deadlift |
Fat Loss
Deliberately conservative volume. In a deficit, training's job is to keep muscle.
| Level | Any, in a calorie deficit |
| Days per week | 4 |
| Session length | 45–55 min |
| Weekly layout | Two upper, two lower, spread across the week. Walk on the other days. |
| Run it for | As long as the deficit lasts |
| Then move to | Muscle Gain or Upper / Lower once at maintenance |
A good fit if
- You are eating in a deficit and want to keep the muscle you have
- You would rather not feel wrecked while under-eating
Look elsewhere if
- You are trying to add size — this is a maintenance stimulus
The sessions
Day 1 · Upper
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Bench Press | 3 | 6–8 | 2 min | Hold the load; do not chase PBs in a deficit. |
| Barbell Row | 3 | 8–10 | 2 min | |
| Overhead Press | 3 | 8–10 | 90 s | |
| Lat Pulldown | 3 | 12 | 75 s | |
| Curl / Triceps superset | 2 | 12–15 | 60 s |
Day 2 · Lower
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 3 | 6–8 | 2–3 min | |
| Romanian Deadlift | 3 | 8–10 | 2 min | |
| Split Squat | 2 | 10 each | 90 s | |
| Calf Raise | 3 | 12–15 | 60 s |
Day 3 · Upper
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Incline Dumbbell Press | 3 | 10 | 90 s | |
| Pull-up or Assisted Pull-up | 3 | 8–10 | 2 min | |
| Cable Row | 3 | 12 | 75 s | |
| Lateral Raise | 3 | 15 | 45 s |
Day 4 · Lower
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 6–8 | 2–3 min | |
| Hip Thrust | 3 | 10–12 | 90 s | |
| Leg Press | 3 | 12 | 90 s | |
| Leg Curl | 3 | 12–15 | 60 s |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 9 |
| Hamstrings & glutes | 12 |
| Chest | 6 |
| Back | 12 |
| Shoulders | 9 |
| Calves | 3 |
How to progress
Aim to hold your weights rather than add to them. Maintaining load while losing weight is the win — it means the muscle stayed. Track your waist alongside body weight: in a deficit the tape often moves in weeks when the scale does not.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Pull-up | Lat pulldown |
| Back Squat | Leg press or goblet squat |
Home Workout
Bodyweight progressions plus bands or a pair of adjustable dumbbells.
| Level | Beginner to intermediate |
| Days per week | 3 |
| Session length | 30–40 min |
| Weekly layout | Three non-consecutive days. |
| Run it for | Indefinitely, rotating the harder variations |
| Then move to | Gym Starter or Full Body Beginner when you get access |
A good fit if
- No gym access
- Travelling
- Rebuilding a habit with minimal friction
Look elsewhere if
- Maximal strength — you will run out of load
The sessions
Day 1
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Squat variation (goblet or bodyweight) | 3 | 12–15 | 75 s | Slow down, three seconds. |
| Push-up | 3 | 8–15 | 75 s | Elevate the feet as it gets easy. |
| Band or table Row | 3 | 12–15 | 75 s | Squeeze for a beat. |
| Plank | 3 | 45 s | 45 s |
Day 2
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Single-Leg Romanian Deadlift | 3 | 10 each | 75 s | Hips square. |
| Pike Push-up | 3 | 8–12 | 75 s | Works toward a handstand press. |
| Reverse Lunge | 3 | 12 each | 75 s | |
| Side Plank | 3 | 30 s each | 45 s |
Day 3
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Step-up | 3 | 12 each | 75 s | Drive through the top leg. |
| Push-up (feet elevated) | 3 | 8–12 | 75 s | |
| Band Pulldown | 3 | 15 | 60 s | |
| Glute Bridge | 3 | 15 | 60 s | |
| Suitcase Carry | 3 | 30 s each | 60 s | Do not lean. |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 9 |
| Hamstrings & glutes | 12 |
| Chest | 9 |
| Back | 9 |
| Shoulders | 3–6 |
| Core | 9 |
How to progress
You cannot always add weight, so make the movement harder instead, in this order: more reps → slower tempo → longer pause → smaller base (elevate, then single-limb) → added load. Each step is a genuine progression.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Band Row | Backpack row or inverted row under a table |
| Pike Push-up | Incline push-up |
Beginner Strength, Lower Emphasis
A standard beginner structure with extra hip and glute volume.
| Level | Beginner |
| Days per week | 3 |
| Session length | 50–60 min |
| Weekly layout | Monday / Wednesday / Friday. |
| Run it for | 8–16 weeks |
| Then move to | Upper / Lower Split |
A good fit if
- First-time lifters whose stated goal is lower-body strength and shape
Look elsewhere if
- Anyone wanting balanced development — Full Body Beginner is more even
The sessions
Day 1
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Goblet Squat | 3 | 10 | 90 s | |
| Hip Thrust | 3 | 12 | 90 s | Pause at the top. |
| Dumbbell Bench Press | 3 | 10 | 90 s | |
| Seated Row | 3 | 12 | 75 s |
Day 2
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Romanian Deadlift | 3 | 10 | 2 min | |
| Split Squat | 3 | 10 each | 90 s | |
| Lat Pulldown | 3 | 12 | 75 s | |
| Plank | 3 | 45 s | 45 s |
Day 3
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 8 | 2 min | |
| Step-up | 3 | 10 each | 90 s | |
| Shoulder Press | 3 | 10 | 90 s | |
| Cable Row | 3 | 12 | 75 s | |
| Calf Raise | 3 | 15 | 45 s |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 9 |
| Hamstrings & glutes | 15 |
| Chest | 3 |
| Back | 12 |
| Shoulders | 3 |
| Calves | 3 |
| Core | 3 |
How to progress
Double progression. Hip thrusts and trap bar deadlifts tolerate faster loading than most lifts — add weight as soon as the top of the range feels controlled.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Trap Bar Deadlift | Dumbbell Romanian deadlift |
| Step-up | Reverse lunge |
Powerbuilding
Heavy compound first, hypertrophy accessories after. Strength and size in one block.
| Level | Advanced |
| Days per week | 4 |
| Session length | 70–85 min |
| Weekly layout | Monday, Tuesday, Thursday, Friday. |
| Run it for | Rolling 4-week waves |
| Then move to | Repeat with new accessory selections |
A good fit if
- Years of training and solid technique under heavy load
- You want to keep getting stronger without losing size
Look elsewhere if
- Beginners — the technical demand and fatigue are both high
- Anyone who cannot recover from four hard sessions
The sessions
Day 1 · Squat
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Back Squat | 4 | 3–5 | 3–4 min | Wave the load across three weeks. |
| Front Squat | 3 | 6–8 | 2 min | |
| Leg Press | 3 | 10–12 | 90 s | |
| Leg Curl | 3 | 12 | 60 s | |
| Calf Raise | 4 | 12–15 | 45 s |
Day 2 · Bench
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Bench Press | 4 | 3–5 | 3–4 min | |
| Incline Dumbbell Press | 3 | 8–10 | 2 min | |
| Cable Fly | 3 | 12–15 | 60 s | |
| Lateral Raise | 3 | 15 | 45 s | |
| Rope Pushdown | 3 | 12 | 60 s |
Day 3 · Deadlift
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Deadlift | 3 | 3–5 | 4 min | Quality over grinding. |
| Barbell Row | 4 | 8 | 2 min | |
| Chest-Supported Row | 3 | 10–12 | 90 s | |
| Face Pull | 3 | 15 | 45 s | |
| Curl | 3 | 10–12 | 60 s |
Day 4 · Press
| Exercise | Sets | Reps | Rest | Cue |
|---|---|---|---|---|
| Overhead Press | 4 | 5 | 3 min | |
| Weighted Pull-up | 4 | 6–8 | 2 min | |
| Seated Dumbbell Press | 3 | 10 | 90 s | |
| Rear Delt Fly | 3 | 15 | 45 s | |
| Overhead Extension | 3 | 12 | 60 s |
Weekly volume
Sets that directly train each group, so you can check it against the 10–20 range discussed above.
| Muscle group | Hard sets / week |
|---|---|
| Quadriceps | 13 |
| Hamstrings & glutes | 9 |
| Chest | 13 |
| Back | 17 |
| Shoulders | 13 |
| Biceps | 7 |
| Triceps | 9 |
| Calves | 8 |
How to progress
Run the heavy lifts in three-week waves — for example 4×5, 4×4, 4×3 with small load increases — then take an easier fourth week at roughly 60% of the volume. Accessories progress by reps within their range.
Substitutions
Swap freely — the pattern matters more than the specific exercise.
| Instead of | Use |
|---|---|
| Deadlift | Trap bar or deficit deadlift depending on the weak point |
| Weighted Pull-up | Lat pulldown |
Glossary
| Term | Meaning |
|---|---|
| Hard set | A working set taken close to failure. Warm-up sets do not count toward weekly volume. |
| RIR (reps in reserve) | How many more reps you could have done. RIR 2 means you stopped two short of failure. |
| Double progression | Add reps within a range first, then weight once you reach the top of the range. |
| Linear progression | Adding weight every session. Works for beginners, briefly. |
| Deload | A planned lighter week to shed accumulated fatigue. |
| Tempo | Deliberate speed, usually a slow lowering phase. A way to progress without more load. |
| AMRAP | As many reps as possible, with good form. |
| Compound / isolation | A lift crossing several joints (squat, row) versus one (curl, extension). |
| Hinge / squat / push / pull | The four movement patterns most programmes are built from. |
Where the guidance comes from
The volume, frequency and rep-range guidance above reflects the current weight of evidence rather than one study or one coach's preference:
- Schoenfeld et al. — dose–response between weekly volume and muscle mass (systematic review and meta-analysis)
- The resistance training dose response — meta-regressions on weekly volume and frequency for hypertrophy and strength
- Training frequency and hypertrophy — systematic review and meta-analysis
- The "hypertrophy rep range" — fact or fiction, a review of the load-versus-reps literature
Individual response varies considerably. These are starting points to be adjusted against what your own logbook tells you — which is the argument for keeping one.
General information, not medical or individualised advice. Exercise carries a risk of injury. Speak to a doctor before starting a new programme, especially if you have a medical condition, are pregnant, or are returning from injury. If you train with a coach, their programme takes precedence over anything written here.
Run one of these properly
A coach on MyFitsy can build any of these in the programme builder and assign it to you, and every set you log is stored against it.
