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Explore 131 plans and training styles. Filter for what fits, then compare the weekly schedule, exercise doses and progression before choosing your plan.
01 CHOOSE A FORMAT02 READ THE WEEK03 OPEN EACH MOVEMENT04 SAVE YOUR PLAN
Which experience level and age focus should I choose?
Beginner: learning the basics. Returning: rebuilding after a break. Intermediate: already training consistently. Advanced: practiced technique and established recovery habits.
Age focus identifies the intended audience. Your experience, current ability and recovery needs determine the workload.
131 plansChoose one to open its full plan
MUSCLE / BEGINNER
Muscle foundations · two full-body days
Two full-body exposures cover major movement patterns with a manageable starting dose. This is a lower-volume entry point; approximately 10 challenging weekly sets per muscle is a useful growth benchmark to work toward, not a beginner minimum.
2TRAINING DAYS40MIN / SESSIONPlanPROGRESSION GUIDE
YOUR TRAINING BLUEPRINTAll adults
Gym
BEST FOR
Build your first consistent muscle-training habit
SPORTS & LIFESTYLES
Adults · Gym
What the week is designed to do
Two full-body exposures cover major movement patterns with a manageable starting dose. This is a lower-volume entry point; approximately 10 challenging weekly sets per muscle is a useful growth benchmark to work toward, not a beginner minimum.
Adapt your starting point: Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Progress from week to week
Weeks 1–2: use 2 sets on each movement to establish technique. Weeks 3–6: use the listed sets; add reps while keeping 1–3 in reserve. Weeks 7–8: add a small load once every set reaches the top of its range. Add optional volume only if recovery and performance remain good.
Schedule intelligently
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
THE TRAINING WEEK
2 SESSIONS / WEEKOpen a day. Every move has a dose and a guide.
DAY 01Full body ASquat, horizontal push and pullVIEW SESSION +
For resistance days, warm up for 5–8 minutes and use lighter practice sets before demanding lifts. Keep warm-ups inside the session budget. For cardio, follow the warm-up and cooldown in the listed dose. Use controlled technique and the prescribed rest; allow longer recovery for heavy lifts.
DAY 02Full body BSingle-leg, vertical push and pullVIEW SESSION +
For resistance days, warm up for 5–8 minutes and use lighter practice sets before demanding lifts. Keep warm-ups inside the session budget. For cardio, follow the warm-up and cooldown in the listed dose. Use controlled technique and the prescribed rest; allow longer recovery for heavy lifts.
WHAT THE RESEARCH ACTUALLY SUPPORTS
Resistance prescription network meta-analysis · 178 strength trials
Many resistance prescriptions grow muscle; heavier loads have an advantage for maximal strength. Weekly volume, progression and adherence matter more than a named split.
01 / RELATED REVIEWResistance prescription network meta-analysis · 178 strength trials 02 / TRAINING BASELINEACSM 2026 position stand · overview of 137 reviews 03 / EFFORT & FATIGUEFailure versus nonfailure meta-analysis
Conclusion: this plan is a practical way to organize training for the listed outcome, not a proven best method. The named format, exact sequence and sport fit are coaching applications; the linked reviews test broader training variables and studied populations.
These are general education plans. Complex Olympic lifts and contact sports require qualified instruction; injury rehabilitation or medical limitations need individual assessment. “Style” descriptions of commercial formats are independent and unaffiliated.
