Full science-based training splits, ready to download and follow.
3 sessions per week hitting every major muscle group. Focus on form and progression.
4 sessions per week split into upper and lower body training.
6 sessions per week PPL split for maximum volume and specialization.
4-day upper/lower split with higher volume plus 3 cardio sessions weekly to preserve muscle while losing fat.
5-day body-part split focused on heavy compounds and hypertrophy volume in a caloric surplus.
