Splits · 3 minPush Pull Legs explained
What a Push Pull Legs split is, why it works, the three-day and six-day versions, which exercises go where, and the mistakes that leave the back half of the body behind.
ReadTraining guides
Train with a plan you understand.
Plain explanations of the questions that come up once you start logging: how many sets a muscle needs in a week, which split fits your schedule, and what the colours on the map are telling you.
4 guidesSplits and weekly volumeReading the muscle map
Splits · 3 min
Splits · 4 minUpper/Lower split for beginners
Why a four-day Upper/Lower split is the best first programme for most people, a full week with exercises and sets, how to progress, and what to do when life eats a training day.
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Muscle map · 4 minHow to read a muscle map
What the colours on a training muscle map mean, how sets from compound lifts are shared between muscles, how to use the front and back views, and the three patterns worth acting on.
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Lift: Workout & Gym Tracker
Read the guide, then log the session.
Lift turns the sets into a muscle map so you can see whether the plan you read about is the week you trained.