Every routine ships the whole week, the weekly volume per muscle already counted, the progression rule and the conditions under which it stops working. Exercises link into the library, so how each one is executed is one click away. These are templates: a starting point, not a replacement for a coach who knows the client.
6 routines
A three-day full body routine trains the whole body in every session and rotates the emphasis: day 1 loads pushing and quads, day 2 the posterior chain and pulling, and day 3 revisits both with higher reps and accessories. Every muscle trains three times a week, which is the best stimulus-per-hour frequency for someone with three available days. Each session runs 60 to 75 minutes and needs a barbell, dumbbells and a couple of machines.
- Days per week
- 3 days
- Session length
- 70 min
- Level
- Beginner
- Weekly sets
- 45
- Distinct exercises
- 16
A three-day push/pull/legs routine splits the week into a push day — chest, shoulders and triceps — a pull day — back and biceps — and a leg day. Every muscle trains once a week and gets 12 to 16 effective sets concentrated in one session. For building muscle on three available days a full-body week returns more, because it leaves every muscle at frequency 3 instead of 1. Three-day push/pull/legs is the right call when the session has to fit inside an hour.
- Days per week
- 3 days
- Session length
- 60 min
- Level
- Intermediate
- Weekly sets
- 50
- Distinct exercises
- 15
A three-day dumbbell workout at home trains the whole body every session and rotates the emphasis, exactly as in a gym, with two differences: the heavy exercises go single-leg or single-arm to multiply the effective load without needing more weight, and progression leans on reps before kilos. It needs a pair of adjustable dumbbells and a bench or a firm sofa. Each session runs 45 to 60 minutes.
- Days per week
- 3 days
- Session length
- 50 min
- Level
- Beginner
- Weekly sets
- 52
- Distinct exercises
- 16
A four-day upper/lower split alternates two upper-body sessions and two lower-body sessions, with one heavy and one higher-rep day in each half. Every muscle trains twice a week and receives between 10 and 16 effective sets, which is the range most people progress in. The heavy session works in 5 to 8 reps at 2 RIR, the volume session between 8 and 15 at 1 or 2. Each day runs 60 to 75 minutes.
- Days per week
- 4 days
- Session length
- 70 min
- Level
- Intermediate
- Weekly sets
- 79
- Distinct exercises
- 24
A four-day strength program gives one session to each main lift — squat, bench press and deadlift — and uses the fourth day for the accessory volume the other three cannot absorb. Main work sits at 3 to 5 reps with 2 RIR and 3 to 4 minutes of rest, because the target is load and not accumulated fatigue. Each session runs 75 to 90 minutes, nearly half of it resting between sets.
- Days per week
- 4 days
- Session length
- 85 min
- Level
- Intermediate
- Weekly sets
- 60
- Distinct exercises
- 17
A six-day push/pull/legs runs push, pull and legs twice a week, with the second rotation changing angle and rep range instead of repeating the first. Every muscle trains twice and accumulates 16 to 22 effective sets a week, which is high volume and only holds up with sleep and food to match. Sessions run 60 to 75 minutes and the seventh day is complete rest.
- Days per week
- 6 days
- Session length
- 70 min
- Level
- Advanced
- Weekly sets
- 105
- Distinct exercises
- 30
