Training guides

Practical guidance for choosing a schedule, building muscle and progressing with strength training.

3-day workout plans

Build a sustainable week around three lifting sessions.

Spread your lifting over four sessions without losing sight of recovery.

Build strength in the squat, bench press and deadlift with a suitable plan.

Compare two ways to distribute training across the week.

Decide whether to adjust your current training or move to a different progression.

Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.

Fitness enthusiast lifts vibrant dumbbell during home workout · by Shixart1985 · CC BY 2.0 · Resized from source; display crop may vary
Young athlete training with a barbell in a gym · by Nenad Stojkovic · CC BY 2.0 · Resized from source; display crop may vary
Plates being loaded onto a barbell at a powerlifting meet · by U.S. Air Force photo by Senior Airman Haiden Morris · Public domain · Resized from source; display crop may vary
Woman doing a barbell squat in a gym · by Nenad Stojkovic · CC BY 2.0 · Resized from source; display crop may vary
A lifter setting up for a deadlift in a gym · by Nenad Stojkovic · CC BY 2.0 · Resized from source; display crop may vary
David Jobson and Ziggy Chima using a hack squat machine · by Brett Jordan · CC BY 2.0 · Resized from source; display crop may vary