Workout Programs
Hand-picked, methodology-tested training splits. Every program below is a complete week of work (exercises, sets, reps, and target RPE) ready to run inside MuscleBuddy with automatic progression.
Push/Pull/Legs (PPL) 6-Day
The classic 6-day hypertrophy split. Hit every muscle twice per week with focused push, pull, and leg sessions.
- Days per week
- 6 days / week
- Goal
- Hypertrophy
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LPPLU 5-Day Split
Legs / Pull / Push / Lower / Upper — a balanced 5-day split that hits every muscle twice per week with a quad-led leg day and a posterior-chain Lower mid-week.
- Days per week
- 5 days / week
- Goal
- Hypertrophy
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PLPPLP 6-Day Split
Push / Legs / Pull / Push / Legs / Pull. Every muscle hit twice per week with a Pull→Push transition that protects shoulders and elbows.
- Days per week
- 6 days / week
- Goal
- Hypertrophy
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Upper/Lower 4-Day
A flexible 4-day upper/lower split. Balanced strength and hypertrophy with twice-weekly frequency and two rest days.
- Days per week
- 4 days / week
- Goal
- Powerbuilding
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Full Body 3-Day
A beginner-friendly 3-day full body program. Train every muscle three times a week with the big compounds.
- Days per week
- 3 days / week
- Goal
- General fitness
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Bro Split 5-Day
The classic body-part split: chest, back, shoulders, arms, legs. Maximum volume per muscle, once-weekly frequency.
- Days per week
- 5 days / week
- Goal
- Hypertrophy
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Percentage-Based Strength (5/3/1-style)
A 4-day strength block built on submaximal percentage work around the four main barbell lifts, with a heavy top set each session.
- Days per week
- 4 days / week
- Goal
- Strength
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Beginner Linear Progression (Full Body)
A simple 3-day full-body program that adds weight to the main barbell lifts every session — the fastest way for a beginner to build a strength base.
- Days per week
- 3 days / week
- Goal
- Strength
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