Compare splits.
Each split is designed for a specific lifestyle and commitment level. Pick the one that matches your schedule — not the one that looks the most intense.
2-Day Full Body Split
A highly efficient 2-day program designed for busy lifters who still want to build muscle, gain strength, and train the whole body properly. Both sessions cover the major movement patterns: squat, hinge, push, pull, arms, shoulders, and glutes.
- Busy professionals with limited gym time
- Beginners building a consistent habit
- People who want full-body coverage in just 2 sessions
3-Day Hybrid Split
A smart 3-day program for people who want a strong, athletic, well-balanced physique without living in the gym. Each session has a clear priority: Push dominant, Pull dominant, or Legs dominant, while still giving attention to secondary muscle groups.
- Lifters who want strong results with a realistic schedule
- Intermediate trainees ready for more volume
- Anyone who can commit to 3 focused sessions per week
4-Day Push/Quad & Pull/Hamstrings
A powerful 4-day program built for lifters who want serious muscle growth, better strength, and a clear structure every time they walk into the gym. This split combines upper and lower body training in each session.
- Intermediate and advanced lifters seeking serious growth
- People who can commit to 4 training days consistently
- Anyone wanting the most complete and effective option
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