Training Splits & Programs
How to structure your training week. Full body, upper/lower, PPL, bro splits, 5x5, German Volume Training, conjugate method, and periodization — with the logic behind every approach.
Chapters
How to Pick the Right Training Split for Your Schedule
Three days? Four? Six? Your schedule determines your split — not the other way around. Here's the decision framework.
Full Body Training: Why Beginners Should Start Here
Three days per week, five compound movements, and a clear path from novice to intermediate. The beginner program that actually works.
Upper/Lower Split: The 4-Day Program That Actually Works
The most efficient training split for people who can train four days per week — with balanced push/pull volume and real recovery time.
Push Pull Legs: The Complete Program Guide
How to structure the most popular training split — and why it works so well for intermediate lifters training 6 days per week.
The Bro Split: Complete Guide to the Classic Bodybuilding Split
The bro split dedicates one training day to each major muscle group. Learn when this classic bodybuilding approach works, when it falls short, and how to build an effective five-day body-part split.
Training Frequency: How Often Should You Train Each Muscle Group?
How many times per week should you train each muscle? This guide covers the research on 1x, 2x, and 3x weekly frequency, volume distribution, and practical recommendations by experience level.
Periodization: The Complete Guide to Programming Training Cycles
Periodization is the systematic planning of training variables over time. Learn the differences between linear, undulating, and block periodization — and how to apply each model to your own programming.
Daily Undulating Periodization: The Complete DUP Guide
Daily undulating periodization rotates between heavy, moderate, and light training sessions within a single week. Learn why DUP outperforms linear models for intermediate lifters and how to set it up.
The 5x5 Method: Complete Guide to Strength Building
The 5x5 method is one of the most proven approaches to building foundational strength. Learn its origins, how to run it properly, when to reset, and when you have outgrown it.
German Volume Training: The 10x10 Hypertrophy Method
German Volume Training uses 10 sets of 10 reps to push muscles to the limit of their growth capacity. Learn how the 10x10 method works, who should use it, and how to survive the recovery demands.
The Conjugate Method: Westside Barbell's Training System Explained
The conjugate method rotates exercises frequently and trains maximum strength and speed on separate days. Learn how the Westside Barbell system works and how to adapt it beyond powerlifting.
Ready to apply what you've learned?
RepTrack Pro puts this science to work — AI-powered plans, precision nutrition, and real-time tracking.
Download RepTrack Pro