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Workout plans

Programmes worth following

The splits people actually run, written out session by session: which exercises, how many sets, what rep range, how long to rest. Pick one and Vytal turns it into your routines.

FeaturedPopular splitsBeginnerMuscle buildingStrengthGeneral fitnessFat loss & conditioningHome workoutsGym workouts2–3 days a week4 days a week5 days a week6 days a week

Featured

8 plans

  • 33-Day Full BodyThe whole body three times a week, built on the squat, the bench and the deadlift. The plan most people should start on.3 daysGeneral fitnessBeginnerFull gym45 min
  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min
  • 3Push / Pull / LegsThe classic three-day rotation: everything that presses, everything that pulls, everything below the waist.3 daysMuscle buildingIntermediateFull gym55 min
  • 55-Day Push / Pull / LegsPush, pull and legs, then an upper and a lower day — five sessions without the recovery bill of six.5 daysMuscle buildingIntermediateFull gym45 min
  • 66-Day Push / Pull / LegsPush, pull and legs twice a week — the highest-volume way to run the split, and the one that needs your sleep and food in order.6 daysMuscle buildingAdvancedFull gym50 min
  • 55-Day Bro SplitOne body part a day — chest, back, shoulders, legs, arms. Every muscle gets a session of its own and a full week to recover.5 daysMuscle buildingIntermediateFull gym50 min
  • 35×5 StrengthTwo workouts alternated three times a week, five sets of five on the lifts that matter. The shortest route to a real squat and deadlift.3 daysStrengthBeginnerFull gym60 min
  • 33-Day Home BodyweightNo equipment beyond a floor and something to pull on. Three sessions a week that still cover every movement.3 daysGeneral fitnessBeginnerBodyweight only40 min

Muscle building

16 plans

  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min
  • 55-Day Upper / LowerUpper, lower, upper, lower, and a fifth day for the shoulders and arms that never get enough on four.5 daysMuscle buildingIntermediateFull gym45 min
  • 3Push / Pull / LegsThe classic three-day rotation: everything that presses, everything that pulls, everything below the waist.3 daysMuscle buildingIntermediateFull gym55 min
  • 55-Day Push / Pull / LegsPush, pull and legs, then an upper and a lower day — five sessions without the recovery bill of six.5 daysMuscle buildingIntermediateFull gym45 min
  • 66-Day Push / Pull / LegsPush, pull and legs twice a week — the highest-volume way to run the split, and the one that needs your sleep and food in order.6 daysMuscle buildingAdvancedFull gym50 min
  • 55-Day Bro SplitOne body part a day — chest, back, shoulders, legs, arms. Every muscle gets a session of its own and a full week to recover.5 daysMuscle buildingIntermediateFull gym50 min
  • 66-Day Arnold SplitChest and back together, shoulders and arms together, legs on their own — three sessions run twice a week.6 daysMuscle buildingAdvancedFull gym50 min
  • 4Upper Body SpecialisationThree upper-body days and one maintenance leg day: chest, back, shoulders and arms each get a session of their own while the legs hold what they have.4 daysMuscle buildingIntermediateFull gym50 min
  • 44-Day PowerbuildingAdvanced full body, four days a week: squat, bench and deadlift each trained twice — once heavy, once for volume — with the hypertrophy work stacked on top. Big lifts and a big physique from the same week.4 daysMuscle buildingAdvancedFull gym60 min
  • 4Garage Gym Upper / LowerA rack, a bar, a bench and a pair of dumbbells — no machines, no cables. An intermediate upper/lower split that gets everything the gym plans get out of the kit most home lifters actually own.4 daysMuscle buildingIntermediateFull gym45 min
  • 33-Day Dumbbell Full BodyOne pair of adjustable dumbbells and a bench, three times a week. No rack, no machines, nothing to queue for.3 daysMuscle buildingBeginnerDumbbells only45 min
  • 44-Day Dumbbell Upper / LowerAn upper/lower split run entirely on dumbbells — the most training a home gym of two dumbbells and a bench can hold.4 daysMuscle buildingIntermediateDumbbells only45 min
  • 44-Day CalisthenicsAn upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.4 daysMuscle buildingIntermediateBodyweight only40 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min
  • 3LandmineThree full-body sessions built entirely around a barbell in a landmine sleeve (or wedged in a corner). The arc of the bar keeps squats upright, presses shoulder-friendly and rows strict — a plan for anyone whose shoulders or back dislike straight-bar lifting, or who has a bar, some plates and not much else.3 daysMuscle buildingIntermediateFull gym40 min
  • 3Home GlutesThree 30-minute glute sessions with a loop band and a long band, a floor and a chair. Bridges and thrusts for the big glute muscle, hinges for the glutes and hamstrings together, and abduction work for the side of the hip that gives it shape and keeps the knees healthy.3 daysMuscle buildingBeginnerHome kit30 min

Strength

4 plans

  • 35×5 StrengthTwo workouts alternated three times a week, five sets of five on the lifts that matter. The shortest route to a real squat and deadlift.3 daysStrengthBeginnerFull gym60 min
  • 33-Day Intermediate StrengthWhere the 5x5 stops working: two heavy days on the four lifts with a four-week percentage wave, and a volume day that builds the base underneath them.3 daysStrengthIntermediateFull gym55 min
  • 4PHUL Power & HypertrophyPower Hypertrophy Upper Lower: two heavy days in the three-to-five range and two lighter ones for size, four sessions a week.4 daysStrengthIntermediateFull gym60 min
  • 55-Day StrengthA day each for the squat, the bench, the deadlift and the overhead press, plus a day of the back and arm work that holds them together.5 daysStrengthAdvancedFull gym55 min

General fitness

17 plans

  • 33-Day Full BodyThe whole body three times a week, built on the squat, the bench and the deadlift. The plan most people should start on.3 daysGeneral fitnessBeginnerFull gym45 min
  • 22-Day Full BodyTwo sessions a week that still cover everything — for a week that genuinely has no third.2 daysGeneral fitnessBeginnerFull gym40 min
  • 3Beginner Gym PlanA first month in the gym: machines and dumbbells, light technique work, nothing you need a spotter for.3 daysGeneral fitnessBeginnerFull gym40 min
  • 3Return to TrainingThree weeks to come back after illness, travel or a long break without paying for it: the main lifts at half of what you used to do, climbing back to eighty. Also the deload the other plans keep asking for.3 daysGeneral fitnessBeginnerFull gym35 min
  • 4Beginner Upper / LowerFour short sessions on machines and dumbbells for someone who has done a month of full body and wants a fourth day — the step before the intermediate upper/lower.4 daysGeneral fitnessBeginnerFull gym35 min
  • 22-Day Dumbbell Full BodyTwo sessions a week with a pair of dumbbells and the floor — a bench helps but is not required. For a week that has no third day and no gym in it.2 daysGeneral fitnessBeginnerDumbbells only40 min
  • 33-Day KettlebellOne or two kettlebells and a floor, three times a week: squats, presses, rows, swings and carries. The most complete training a single bell can hold.3 daysGeneral fitnessIntermediateHome kit45 min
  • 3Band Travel PlanA set of resistance bands, a door and a hotel-room floor. Three sessions that keep every pattern in the week while you are away from your kit.3 daysGeneral fitnessBeginnerHome kit30 min
  • 33-Day Home BodyweightNo equipment beyond a floor and something to pull on. Three sessions a week that still cover every movement.3 daysGeneral fitnessBeginnerBodyweight only40 min
  • 330-Minute Full BodyPaired exercises and short rests, three times a week. In and out in half an hour without skipping anything that matters.3 daysGeneral fitnessIntermediateFull gym25 min
  • 3Masters Strength (50+)Full body three times a week for lifters past fifty: the same movements as everyone else, with a longer warm-up, moderate reps, single-leg and balance work, and a progression that adds weight every second week instead of every session.3 daysGeneral fitnessBeginnerFull gym40 min
  • 3Mobility & RecoveryThree twenty-minute sessions of stretching and easy movement to run beside any other plan — on rest days, or after a session. Nothing to lift, nothing to log but time.3 daysGeneral fitnessBeginnerBodyweight only20 min
  • 3Kettlebell FundamentalsOne kettlebell, three times a week, for someone who has never trained with one: the deadlifts, squats, presses and rows that every kettlebell movement is built from, with the swing taught last.3 daysGeneral fitnessBeginnerHome kit35 min
  • 3FlexibilityThree half-hour sessions of long, patient stretching with a measurable goal: palms to the floor, a full-depth squat, arms straight overhead. Slower and deeper than the mobility plan — this one is for changing range, not maintaining it.3 daysGeneral fitnessBeginnerHome kit25 min
  • 3Suspension TrainerThree full-body sessions on a suspension trainer (TRX or similar) hung from a door, beam or tree. Every movement loads the whole body against gravity, so the core works in every set; the leverage of each exercise is the weight you add.3 daysGeneral fitnessIntermediateBodyweight only35 min
  • 2Shoulder HealthTwo 25-minute sessions a week for the rotator cuff, the muscles that move the shoulder blade, and the tight chest and lats that pull the shoulder forward. Add it to any lifting plan, or run it on its own after a shoulder that has been complaining.2 daysGeneral fitnessBeginnerHome kit25 min
  • 3Zone 2 Cardio BaseThree easy 45-minute aerobic sessions a week on low-impact machines and on foot: bike, rower, rucking, incline walking. The pace is conversational throughout — the plan that builds the engine under everything else, without the joint load of running.3 daysGeneral fitnessBeginnerFull gym45 min

Fat loss & conditioning

6 plans

  • 3Beginner Gym Fat LossThree full-body sessions on machines and dumbbells with ten minutes of easy conditioning on the end. The lifting keeps the muscle; the kitchen does the rest.3 daysFat lossBeginnerFull gym40 min
  • 44-Day Fat LossFull-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.4 daysFat lossIntermediateFull gym40 min
  • 33-Day Conditioning CircuitThree circuits a week with almost no kit: short rests, big movements, the heart rate up for the whole session.3 daysFat lossBeginnerHome kit25 min
  • 44-Day AthleticPower first, strength second, conditioning last — built for people who play a sport rather than train for a mirror.4 daysAthleticIntermediateFull gym50 min
  • 4Hyrox PrepEight kilometres of running with eight stations in between: a four-day block that trains the strength the stations need, the running they sit inside, and the compromised running that decides the race.4 daysAthleticIntermediateFull gym55 min
  • 2Runner's StrengthTwo heavy, short sessions for runners and cyclists: strength and single-leg work that makes the legs more economical without making them sore for the next run.2 daysAthleticIntermediateFull gym45 min

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