Workout Routines

Every routine here compared by days per week, equipment and goal. Pick the one that matches the life you actually have, not the one that looks most impressive.

A complete three day full body routine with exact sets, reps and progression rules. This is where almost everyone should start.

A full body routine needing nothing but dumbbells and a bench, including how to keep progressing once you run out of heavier weights.

A full routine needing no equipment at all, with a progression ladder for every movement so it keeps getting harder as you get stronger.

Two sessions a week is genuinely enough to get strong and build muscle. Here is how to structure them so nothing is wasted.

The routine most intermediate lifters should be running. Four days, each muscle twice a week, one heavy session and one volume session per body half.

Six days a week, every muscle trained twice, the highest volume routine here. Only run it if your sleep and food can actually support it.

Four days built around the squat, bench, deadlift and overhead press, with a four week wave progression for when linear gains have ended.

Training in a deficit is about holding on to what you have. This routine keeps the loads heavy, drops the junk volume, and puts cardio where it will not hurt.

Three lower body sessions to one upper, structured so the glutes, quads and hamstrings each get direct work without the upper body falling behind.

Five days a week with volume that climbs across the block and then resets. For lifters who have already spent years earning the recovery capacity to run it.

Eight weeks of rising intensity and falling volume, ending in a taper and a max test. Built for a meet, or for finding out what you can actually lift.

How to bring up a genuinely lagging muscle: raise its volume, cut somewhere else to pay for it, and accept that everything else is on maintenance for ten weeks.

Lifting and running in the same week without either one ruining the other. Session order and spacing matter more here than anywhere else.