Get a weekly workout plan that fits your schedule and equipment: full body, upper/lower or push/pull/legs, with exercises, sets and reps.
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Which split is best?
| Days a week | Split | Why |
|---|---|---|
| 2–3 | Full body | Trains each muscle 2–3 times a week; ideal for beginners |
| 4 | Upper / lower | Each muscle twice a week with more volume per session |
| 5 | Push / pull / legs + upper / lower | Higher volume for intermediates |
| 6 | Push / pull / legs × 2 | Lots of volume; needs good recovery |
Sets, reps and rest
| Goal | Sets × reps | Rest |
|---|---|---|
| Build muscle | 3 × 8–12 | 60–90 seconds |
| Get stronger | 4 × 4–6 on main lifts | 2–3 minutes |
| General fitness | 2–3 × 10–15 | 60–90 seconds |
The most important thing is progressive overload: add a little weight or a rep over time. Training each muscle about twice a week with around 10 or more hard sets a week works well for most people.
Frequently asked questions
How many days a week should I work out?
Three full-body sessions a week is enough for most beginners. Four to five suits people with more time and experience.
Can I build muscle at home?
Yes. Dumbbells or bodyweight exercises work well if you keep making them harder over time.
What is push/pull/legs?
A split where you train pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps) and legs on separate days.
How long should a workout take?
Around 45 to 75 minutes including a warm-up.
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