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Every meal. Every set. One clear picture.

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  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

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Workout plans

Featured

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.

← All 43 plans

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

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

No plan matches all of those. Clear a filter to see more.