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01Goal
02Days per week
03Level
Next time+2,5 kgon the bench, on its own
Week1 / 8
Volume14 setsper week, per muscle
All
the routines.
Sets / week+0
Mass / hypertrophyThe right volume that grows every week: for building muscle.
4 daysEveryoneObiettivoComing soon
PushPullLegsChest · shoulders · triceps
Push Pull LegsPush, pull, legs twice a week: the classic for building mass.
6 daysAdvancedSplit
Squat · 5 × 560kg+2,5 kg
StrongLifts 5×55 sets of 5 on the fundamentals. Add weight every time.
3 daysBeginnerClassico
One-rep max80kg
StrengthHeavy fundamentals and low reps: to raise your one-rep max.
4 daysIntermediateObiettivoComing soon
UpperLowerMon · ThuTue · Fri
Upper / LowerTwo days upper, two lower: high volume, the right recovery.
4 daysIntermediateSplit
Week 1 · % of max575%385%1+95%
5/3/1Long-term strength: one fundamental a day, 4-week cycles.
4 daysIntermediateClassico
One session3/6LegsChestBackShouldersArmsCore
Full bodyYour whole body every session: the perfect base to get started.
3 daysBeginnerSplit
12 weeks↓ Fat -6%↑ Strength +10%
Body recompositionLose fat and keep your strength: heavy loads, moderate volume.
4 daysEveryoneObiettivoComing soon
Push-ups14/ 15
At homeBodyweight and bands: no gym, no excuses.
3 daysBeginnerLuogoComing soon
MonChestTueBackWedLegsThuShouldersFriArms
Bro splitOne muscle a day, lots of volume per session.
5 daysIntermediateSplit
One pair, your whole body2 – 24 kg adjustable
Dumbbells onlyA complete routine with a pair of adjustable dumbbells.
3 daysEveryoneAttrezziComing soon
StrengthMassLeg press4 × 12 · volume50% 1RM
PowerbuildingStrength on the fundamentals, then volume for mass.
4 daysIntermediateObiettivo
Round 1 · repeat ×2Chest + BackShoulders + ArmsLegs
Arnold splitChest+back, shoulders+arms, legs. Two rounds a week.
6 daysAdvancedSplit
3of 7Days per week
3-day routinesFull body or A/B: the minimum to really grow.
3 daysEveryoneGiorni
4of 7Days per week
4-day routinesUpper/Lower: the sweet spot for most people.
4 daysEveryoneGiorni
5of 7Days per week
5-day routinesPPL + Upper/Lower, or bro split: for those with time.
5 daysIntermediateGiorni
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मुफ्तऑफलाइनEvidence-basedजेब मेंमुफ्तऑफलाइनEvidence-basedजेब मेंमुफ्तऑफलाइनEvidence-basedजेब मेंमुफ्तऑफलाइनEvidence-basedजेब में
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