Free Plans
Workout & Diet Plans
Free, science-backed workout and diet plans. Preview each plan and download as PDF.
Push Day — PPL
Targets the chest, shoulders, and triceps through a balanced mix of compound and isolation work, designed to maximize mechanical tension, training efficiency, and progressive overload.
7 exercises
Pull Day — PPL
Focused on the lats, upper back, rear delts, and biceps, with exercise selection built to improve back thickness, width, and overall pulling strength while keeping volume efficient.
7 exercises
Leg Day — PPL
Covers the quads, hamstrings, glutes, adductors, and calves using a combination of heavy compounds and targeted accessories to support lower-body strength, size, and muscular balance.
7 exercises
Upper Body Workout
A balanced 4-day split focusing on compound movements for total upper-body development.
12 exercises
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