Workout plans

Muscle building

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

16 plans

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
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
Garage 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
3-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
4-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
4-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
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
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
Home 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