Beginner, 3 days a week
Stable movements on machines and dumbbells, fewer sets and three reps in reserve, so the movements are learned before they are pushed. Its week sits at the guideline's lower end on purpose.
Built for the chest, upper back, lats, quads, hamstrings and glutes: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Glutes | 12.5 | 3 | Within |
| Lats | 10.5 | 2 | Within |
| Quads | 10 | 3 | Within |
| Hamstrings | 9.5 | 3 | Under |
| Upper back | 9 | 3 | Under |
| Chest | 9 | 3 | Under |
| Biceps | 7.5 | 2 | Under |
| Front delts | 4.5 | 0 | Under |
| Rear delts | 4.5 | 0 | Under |
| Triceps | 4.5 | 0 | Under |
| Abs | 3.5 | 1 | Under |
| Lower back | 2.5 | 1 | Under |
| Forearms | 1.5 | 0 | Under |
| Obliques | 1 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Full body A
5 movements, 14 sets
Full body B
5 movements, 16 sets
Machine Chest Press3 × 10 to 15 reps · 3 reps in reserveGym or cable swap: Smith Machine Bench Press
Full body C
5 movements, 15 sets
Incline Dumbbell Bench Press3 × 8 to 12 reps · 3 reps in reserveGym or cable swap: Machine Chest Press
Intermediate, 3 days a week
Barbell lifts first, more sets and two reps in reserve. A common week: Monday, Wednesday and Friday.
Built for the chest, upper back, lats, quads, hamstrings and glutes: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Hamstrings | 13 | 3 | Within |
| Glutes | 10.5 | 2 | Within |
| Lats | 10.5 | 3 | Within |
| Upper back | 10 | 3 | Within |
| Chest | 10 | 3 | Within |
| Quads | 10 | 3 | Within |
| Biceps | 9 | 3 | Under |
| Front delts | 8 | 2 | Under |
| Triceps | 7 | 2 | Under |
| Rear delts | 5.5 | 2 | Under |
| Side delts | 4.5 | 1 | Under |
| Lower back | 3.5 | 1 | Under |
| Abs | 1.5 | 0 | Under |
| Calves | 1.5 | 0 | Under |
| Forearms | 1 | 0 | Under |
| Traps | 1 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Full body A
6 movements, 20 sets
Barbell Bench Press4 × 5 to 8 reps · 2 reps in reserveLess load on the shoulder: Dumbbell Bench Press
Full body B
6 movements, 19 sets
Full body C
6 movements, 17 sets
- Incline Dumbbell Bench Press3 × 8 to 12 reps · 2 reps in reserveGym or cable swap: Machine Chest Press
How to use it
Start each movement at a weight you can lift for the bottom of its rep range with the reps in reserve shown. When every set reaches the top of the range at that effort, add the smallest weight step next time and work back up from the bottom of the range. Treat it as a common starting point, not a prescription: change the movements to the ones your gym and your body suit.
Rest two to three minutes between sets of the big compound lifts and one to two between the rest. Sleep and rest days are part of the plan: a session that trains the same muscles as yesterday's is not one this split asks for.
A hold is written in seconds: add time before you add a harder version.
Questions
Is full body three times a week enough?
It trains every main muscle three times a week. Counted as the app counts them, the beginner version gives the main muscles 9 to 12.5 sets a week and the intermediate version 10 to 13, against a common guideline of 10 to 20.
Which version should I start with?
New to lifting: the beginner version, with stable movements on machines and dumbbells and three reps in reserve while the movements are learned. Once every session feels routine, the intermediate version adds the barbell lifts and more sets.
Can I do the same workout every session?
You can. Three different days spread the work across more movements, which many people find easier to recover from and to keep fresh.