Today's Session
Chest + Triceps
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Chest
12 exercises
0%
Back
14 exercises
0%
Legs
15 exercises
0%
Shoulders
12 exercises
0%
Arms
16 exercises
0%
Abs & Core
12 exercises
Chest
Done 0/0
Weekly Plan
Mon
Chest
Triceps
Triceps
Tue
Back
Biceps
Biceps
Wed
Legs
Thu
Shoulders
Abs
Abs
Fri
Chest
Back
Back
Sat
Legs
Abs
Abs
Sun
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Popular Splits
PPL SPLIT
6 days / week
Push / Pull / Legs. Classic intermediate split for maximum weekly volume.
ARNOLD SPLIT
6 days / week
Arnold's legendary split. High frequency, extreme volume, proven results.
BRO SPLIT
5 days / week
One muscle per day. Classic bodybuilder approach for laser-focused sessions.
UPPER / LOWER
4 days / week
Alternate upper and lower body. Perfect balance of volume and recovery.
FULL BODY
3 days / week
All muscles every session. Ideal for beginners or time-limited athletes.
5x5 STRENGTH
3 days / week
5 sets x 5 reps on the big three. The ultimate raw strength protocol.
Progressive Overload
Automatically increase weight each week to keep your body adapting and growing.
Custom Programs
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Today's Intake
Target: 2000 kcal
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Goal: 2.5 L
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