Tier · How your week is shaped
Splits
How you carve the week up. Pick the one that matches the days you can actually train.
- 9Categories
- 384Distinct sessions
- 3-4Weeks per block
- 0Repeated sessions
The 9 categories
Every one is a complete block, not a single session. Open one to see how it runs, then take it to Pete and he will fit it to you.
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Start hereFlagship
Push Pull LegsThe split that built most of the physiques you admire
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Body part
Body Part SplitOne body part a day, trained properly
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Flagship
Chest and BackChest against back, arms against each other
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Flagship
Full BodyThree full-body sessions a week
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Flagship
Legs and CoreLower body and trunk in the same session
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Female-first
Push Pull Legs — FemaleThe same honest split, with a leg day built around glutes and hips
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Flagship
Push Pull Legs — Six DayEvery muscle twice a week
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Flagship
Push Pull Legs, Core and CardioThe split with the two bits people leave out already built in
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Flagship
Upper LowerFour days, two shapes, plenty of recovery
The other 9 tiers
Six questions and Pete does the rest
Tell him the days you can train, the kit you have and what you want to happen. He picks the block, tailors it and signs it off — you do not assemble anything yourself.
Build my planSession counts on this page are counted from the live library, excluding anything retired. See the whole library.