Workout plans

Gym workouts

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

28 plans

3-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
2-Day Full BodyTwo sessions a week that still cover everything — for a week that genuinely has no third.2 daysGeneral fitnessBeginnerFull gym40 min
Beginner Gym PlanA first month in the gym: machines and dumbbells, light technique work, nothing you need a spotter for.3 daysGeneral fitnessBeginnerFull gym40 min
Return 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
Beginner 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
4-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
5-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
Push / Pull / LegsThe classic three-day rotation: everything that presses, everything that pulls, everything below the waist.3 daysMuscle buildingIntermediateFull gym55 min
5-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
6-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
5-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
6-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
Upper 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
5×5 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
3-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
PHUL 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
5-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
4-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
30-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
Beginner 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
4-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
4-Day AthleticPower first, strength second, conditioning last — built for people who play a sport rather than train for a mirror.4 daysAthleticIntermediateFull gym50 min
Hyrox 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
Runner'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
4-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
Masters 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
LandmineThree 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
Zone 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