BODYBUILDING PROGRAMS.
ONE PLACE.
Push-Pull-Legs, Upper-Lower, Bro Split and more.
Bodybuilding Guide
Everything you need to know about choosing the right program and understanding the basics of muscle building.
Which Program?
Choose by Goal
Start with basic compound movements
More volume and frequency
Detailed muscle group work
Hypertrophy Basics
The Science of Muscle Growth
Strength-hypertrophy optimal
Weekly total per muscle group
Increase weight/reps each week
Compound: 2-3min, Isolation: 1min
Nutrition
Fuel for Muscle Growth
Rest and Recovery
Growth Happens in Bed, Not the Gym
Critical for growth hormone release
Before training the same muscle group again
Reduce volume and intensity by 40-60%
Walking, swimming — improves blood circulation
Search Programs
PUSH-PULL-LEGS
8The Most Popular Split
A balanced program structure separating push, pull and leg movements. Options for every level.
UPPER-LOWER
8Upper and Lower Body Split
4-5 days per week, balanced muscle development with upper and lower body days.
BRO SPLIT
2Classic Bodybuilding Split
Focus on a single muscle group each day with high volume work.
FULL BODY
8Full Body Workouts
An efficient program structure that works all muscle groups in every session.
SPECIALIZATION
4Target Your Weak Points
Customized programs to prioritize developing a specific muscle group.
HOME WORKOUTS
20No Equipment, Anywhere
No gym, no equipment, no excuses. Programs using bodyweight or minimal equipment.