Workout routines that work

Pick a proven split, see every exercise, set and rep — then run it in Repday and let progressive overload happen automatically.

Push Pull Legs (PPL)

5–6 days/week

The classic 3-way split for building muscle on 5–6 days a week.

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Upper / Lower

4 days/week

The best strength-and-size split for 4 days a week.

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Full Body

2–3 days/week

Maximum results from 2–3 sessions a week.

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