Choose Your System
Compare Workout Plans by Goal, Experience, and Weekly Schedule
The best training split depends on how many days you can train consistently, your current experience, available equipment, recovery, and whether your priority is muscle growth, maximal strength, or general fitness. Full body and 5x5 plans suit many two- or three-day schedules; upper/lower and PHUL fit four days; PHAT and bro splits commonly use five; PPL can run across three or six days; GVT is a short high-volume block; and powerlifting or 5/3/1 place maximal strength first. Fat loss still depends primarily on sustaining an appropriate energy deficit rather than choosing a supposedly fat-burning split.
Plan Finder
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10 plans shown
Full Body Workout Plan
Train every major muscle group in each session with a balanced full body workout plan. This option suits beginners, lifters with two or three training days, and anyone who wants frequent practice of the main movement patterns without a high weekly session count.
View Full Body PlanPush Pull Legs (PPL) Workout Plan
Organize training into push, pull, and legs sessions so pressing, pulling, and lower-body work can be progressed separately. Run the split across three days or use a higher-frequency rotation when your experience, weekly volume, and recovery support it.
View PPL PlanPowerlifting Workout Plan
Prioritize squat, bench press, and deadlift strength with specific practice, progressive loading, and planned fatigue management. This powerlifting workout plan is for lifters whose main goal is improving maximal strength and competition-style performance.
View Powerlifting Plan5x5 Strength Workout Plan
Build a strength base through repeated sets of five on major compound lifts. The 5x5 workout plan gives beginners and early-intermediate lifters a simple progression structure while keeping exercise selection focused and measurable.
View 5x5 PlanPower Hypertrophy Upper Lower (PHUL)
PHUL is a four-day upper/lower workout plan with two heavier power sessions and two moderate-rep hypertrophy sessions. It suits intermediate lifters who want to develop strength and muscle size within the same weekly structure.
View PHUL PlanPower Hypertrophy Adaptive Training (PHAT)
PHAT is an advanced five-day plan combining heavy upper- and lower-body power work with bodybuilding-style hypertrophy sessions. It provides high weekly volume for experienced lifters who can manage recovery and progression accurately.
View PHAT PlanWendler 5/3/1 Workout Program
Wendler 5/3/1 is a flexible long-term strength framework built around submaximal progression in the squat, bench press, deadlift, and overhead press. Assistance work can be adapted to strength, muscle-building, or conditioning priorities.
View 5/3/1 PlanUpper/Lower Split Workout Plan
Alternate upper- and lower-body sessions, commonly across four training days, to distribute weekly volume and recovery. The upper/lower split can be scaled for beginners through advanced lifters by changing exercise selection, load, and total sets.
View Upper/Lower PlanBro Split Workout Plan
A bro split concentrates most of a muscle group’s weekly work into a dedicated body-part session. It suits lifters who enjoy higher per-session specialization, provided weekly volume, frequency, and recovery are planned rather than assumed.
View Bro Split PlanGerman Volume Training (GVT) 10x10 Workout Plan
German Volume Training uses 10 sets of 10 reps on one primary exercise, followed by limited assistance work. The high-volume 10x10 method is best used as a short four-to-six-week hypertrophy block by intermediate or advanced lifters with reliable technique and recovery.
View GVT 10x10 PlanTurn the plan into progress
Progress depends on more than selecting a split. Use the workout trackers to record sets, reps, loads, and weekly trends, and use the nutrition guide to align calories, protein, carbohydrate, hydration, and recovery with the demands of your chosen workout plan.