Train Smarter. Build Better.
Evidence-based training splits, a full exercise library, and everything you need to build the physique you want — whether you're picking up a bar for the first time or chasing an advanced programme.
Find Your Split
The best split is the one that fits your schedule. Choose by how many days per week you can train — then expand any card to see the full weekly plan.
Beginner
Full Body
Hit every muscle group 3× per week with maximum recovery time between sessions. High frequency accelerates motor learning — critical for beginners building coordination and form.
Upper / Lower
Train upper and lower body on alternating days. Each muscle gets hit twice a week — the sweet spot for hypertrophy according to meta-analyses. Great transition from Full Body.
Intermediate
PPL — Classic
Push/Pull/Legs run twice per week. Every muscle trains 2× with dedicated volume per session. The most popular intermediate programme — used by Chris Bumstead and recommended by Jeff Nippard for its balance of volume and recovery.
PPL — Chest & Back Focus
PPL variation with extra volume allocated to chest and back. Ideal if you're lagging in those areas. The Push days add a second chest exercise and Pull days double down on horizontal back work.
PPL — Shoulders & Arms Focus
PPL with additional volume on shoulders and arms. If you want broader delts and bigger arms, this variation stacks lateral raise and curl variations through both push and pull days.
Intermediate – Advanced
PPL + Upper/Lower Hybrid
Combines the volume of PPL with the frequency of Upper/Lower. Each muscle group gets hit 2–3× per week with strategic overlap. Demands high recovery capacity — not for beginners.
Arnold Split
Chest+Back / Shoulders+Arms / Legs run twice per week. Pairs chest with back (opposite muscles) for massive pump and time efficiency. Made famous by Arnold Schwarzenegger during the Golden Era of bodybuilding.
Exercise Library
Every exercise explained with the science behind why it works, who recommends it, and the right sets and reps to use it for.
Barbell Bench Press
BeginnerTargets: Pec major, anterior delt, triceps
The most studied chest exercise. Allows maximum loading of the pecs through full ROM. Progressive overload is straightforward.
Incline Dumbbell Press
BeginnerTargets: Upper pec, anterior delt
Targets the clavicular (upper) pec head. Dumbbells allow greater stretch at the bottom — key for hypertrophy.
Cable Crossover / Fly
IntermediateTargets: Pec major (stretch focus)
Constant tension throughout the ROM, especially at full stretch. Cables maintain load where dumbbells go slack — superior for muscle growth stimulus.
Weighted Dips
IntermediateTargets: Lower pec, triceps, anterior delt
One of the best compound movements for lower chest development. Forward lean shifts emphasis to pecs over triceps.
Chest-Supported DB Fly
BeginnerTargets: Pec major (stretch)
Isolates chest without shoulder strain. Chest support removes lower back fatigue — great finishing movement.
The Gym Lifestyle
Gear, etiquette, bag essentials, and the aesthetic approach that creators like Alex Eubank have built an audience around.
Alex Eubank on the aesthetic approach
"Train for the look. Prioritise shoulders, arms, and chest for the upper body silhouette. High-rep lateral raises every session. Dress like you care about how you look — the gym is part of the lifestyle, not just a place you go."
Paraphrased from Alex Eubank's training philosophy — YouTube / Instagram
Gear & Style
Best everyday training kit. Seamless sets and oversized hoodies are iconic. Size up for lifting — their fits run slim.
Christian Guzman's brand. Known for fitted joggers and training shorts. Quality is excellent — slightly pricier but lasts longer.
UK-based brand gaining major traction. More affordable than Gymshark with similar quality. Great for starters.
Gym Bag Essentials
For squats and deadlifts above 80% of 1RM. Intra-abdominal pressure support — not a crutch, a tool.
Stabilise the wrist during pressing movements. Don't rely on them for every set — use them when going heavy.
Transforms your grip on pulls. Bar stays in your hand. Liquid chalk is gym-friendly.
The only two supplements with solid evidence. Creatine is non-negotiable. Pre-workout is optional.
Gym Etiquette
Every time. No exceptions. The person after you shouldn't have to unload your ego.
Bench, seat, cables — wipe it after every use. Bring a small towel.
Self-explanatory. Dumbbells exist. The squat rack is for squatting (and maybe OHP).
Rest 2–3 min between heavy sets. Don't occupy equipment while scrolling for 10 minutes.
Ready for a plan built around you?
The library gives you the knowledge. The personalised plan gives you the roadmap. Answer a quick quiz and get a custom split and programme in minutes.
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