Training

Gym Splits

A "split" is how you divide muscle groups across your training week. The right split depends on how many days you can train and how you recover — pair it with a calorie target from the calculators page for best results.

Full Body

2–3 days/week

Every session trains all major muscle groups. Best for beginners and anyone with a limited training schedule — high frequency per muscle group with lower per-session volume.

Upper / Lower

4 days/week

Alternates upper-body and lower-body sessions. A strong middle ground offering more volume per muscle group than full body while still allowing solid recovery time.

Most Popular

Push / Pull / Legs (PPL)

5–6 days/week

Groups muscles by movement pattern: pushing (chest, shoulders, triceps), pulling (back, biceps), and legs. High training frequency and volume make it a favorite for anyone focused on building muscle.

Bro Split

5 days/week

One muscle group per day (chest, back, shoulders, arms, legs). Allows maximum focus and volume on each muscle in a single session, at the cost of lower training frequency.

Full Body + Specialization

4 days/week

A full-body base with extra volume added for a lagging muscle group. Popular for anyone trying to bring up a weak point without sacrificing overall balance.

Not sure which split fits you?

Every program on our site is built around one of these splits.

View Programs

Nutritious foods

Training builds the stimulus, but food supplies the raw materials. Use this list to build meals around each macronutrient, then dial in exact targets with the calculators.

Protein

4 kcal per gram · muscle repair and growth

  • Chicken breast
  • Lean beef
  • Eggs and egg whites
  • Greek yogurt and cottage cheese
  • White fish and salmon
  • Tofu, tempeh, and legumes
  • Whey or plant protein powder

Carbohydrates

4 kcal per gram · primary training fuel

  • Rice and oats
  • Potatoes and sweet potatoes
  • Whole-grain bread and pasta
  • Fruit (bananas, berries, apples)
  • Beans and lentils
  • Vegetables (broccoli, spinach, peppers)

Fats

9 kcal per gram · hormone production and joint health

  • Olive and avocado oil
  • Avocado
  • Nuts and nut butter
  • Seeds (chia, flax, pumpkin)
  • Fatty fish (salmon, mackerel)
  • Whole eggs