Workout builder

Choose your own workout

Start from a proven split, read why it is structured that way, then swap, add or reorder movements until the session is yours. Every exercise carries the reason it earns its place.

01 — Pick a split

Why Push / Pull / Legs works

Every muscle is grouped by the job it does: pressing muscles train together, pulling muscles train together, and the lower body gets its own day. That means a muscle is never hit hard two days in a row, so each session starts fresh and recovery lands where it should. Run it once through for three days a week, or twice for six.

Chest, shoulders and triceps all work on press day — no wasted overlap
Back and biceps share pull day, so the arms are pre-fatigued once, not twice
Legs get a full session, which is where most people under-train
Scales cleanly from 3 to 6 days without redesigning anything

Best for: Building muscle with high weekly volume · 3–6 sessions / week

02 — Recommended session

Chest · Shoulders · Triceps

01
Band Dislocates
Warms the shoulder girdle through a full overhead arc before pressing.
2 × 12 · RPE 5
02
Bench Press
The highest-load horizontal press — your main driver of chest and triceps strength.
4 × 6 · RPE 8
03
Push Press
Leg drive lets you overload the shoulders past a strict press.
4 × 6 · RPE 8
04
Incline Dumbbell Press
Biases the upper chest and gives each side an independent range of motion.
3 × 12 · RPE 8
05
Plank Hold
Teaches the anti-extension brace you use on every heavy lift.
3 × 45s · RPE 7