Training Guides

Push Pull Legs: The Complete Routine

The push/pull/legs split explained: why it works, a complete 6-day routine with exercises and sets, and how to run it on 3-5 days.

Progressive Overload: The Only Rule That Matters

What progressive overload actually means, five concrete ways to apply it, and how to know when it's working, with numbers instead of slogans.

How Many Sets Per Muscle Group Per Week?

Weekly set targets that actually build muscle: the 10-20 set range, how to count indirect volume, and when more sets stop helping.

Beginner Gym Workout Plan: Your First 4 Weeks

A simple, complete first month in the gym: 3 full-body days, exactly which exercises, how to warm up, and how to add weight week to week.

How Long to Rest Between Sets

Rest times by goal: why heavy compounds need 2-4 minutes, what science says about short rest and muscle growth, and when to break the rules.

Cutting vs Bulking: Which First, and How

How to decide between a cut and a bulk, sensible calorie targets for each, and the mistakes that waste months in either direction.

How to Track Your Workouts (and Why It Works)

What to log, what to skip, and why lifters who track progress faster, plus how to move your history between apps with CSV.

The Best Workout Split for Your Schedule

Full body, upper/lower, or PPL? The best split by days per week, with sample weeks and the one rule that matters more than the split.