4 days a week
Upper/Lower for muscle
The most reliable four-day split for building muscle. Two upper days, two lower days, every muscle twice a week.
Programmes
Free programmes. Written to be followed.
Each one gives you the exercises, sets, reps and, most importantly, how to progress week to week. Run them on paper, in a notes app, or let Adaptive Strength Coach set the weights for you.
3 days a week
Full body for strength
Squat, press and pull three times a week. The programme most people should start with and few ever outgrow.
Guide
Stalled on bench press?
Why it happens, the four fixes in the order to try them, and how to know which one you need.
Guide
How many sets per muscle group?
The real range for muscle growth, and how to find your own number instead of copying someone else's split.
Guide
When to actually deload
The real signs you need one, and why a fixed-calendar deload is often the wrong call.